Misto Intermediário 6semanas 4dias/semana
Dia de exemplo: Lower Strength
65 minutos estimados
main
1 entrada- barbell_back_squat · 4 séries
Estrutura do programa
Semana 1
Dia 1: Lower Strength 65m
Dia 2: Zone 2 Run 40m
Dia 4: Upper Strength 60m
Dia 6: Strides 35m
Semana 2
Dia 1: Lower Strength 65m
Dia 2: Zone 2 Run 42m
Dia 4: Upper Strength 60m
Dia 6: Strides 36m
Semana 3
Dia 1: Lower Strength 65m
Dia 2: Zone 2 Run 45m
Dia 4: Upper Strength 60m
Dia 6: Strides 38m
Semana 4
Dia 1: Lower Strength 68m
Dia 2: Zone 2 Run 48m
Dia 4: Upper Strength 62m
Dia 6: Tempo Intervals 42m
Semana 5
Dia 1: Lower Strength 68m
Dia 2: Zone 2 Run 50m
Dia 4: Upper Strength 62m
Dia 6: Tempo Intervals 45m
Semana 6
Dia 1: Lower Strength Deload 45m
Dia 2: Easy Run 35m
Dia 4: Upper Strength Deload 45m
Dia 6: Easy Strides 32m