Resistência Iniciante 4semanas 3dias/semana
Dia de exemplo: Run-Walk Intro
30 minutos estimados
main
1 entrada- running · intervals
Estrutura do programa
Semana 1
Dia 1: Run-Walk Intro 30m
Dia 3: Easy Repeat 30m
Dia 5: Run-Walk Intro 30m
Semana 2
Dia 1: Longer Jog Blocks 32m
Dia 3: Easy Aerobic 30m
Dia 5: Longer Jog Blocks 32m
Semana 3
Dia 1: Three-Minute Repeats 35m
Dia 3: Easy Aerobic 32m
Dia 5: Three-Minute Repeats 35m
Semana 4
Dia 1: Continuous Easy Run 35m
Dia 3: Recovery Walk Jog 30m
Dia 5: 5K Confidence Day 40m