230 km em 32 treinos + 3 sessões de fortalecimento muscular
01 - 2,6km aq + 7x 400/200 (4,2km). 6,8km, de Saucony Type A
02 - 5km + fortalecimento muscular, de Saucony Type A
03 - 9km ritmo (4m47/km), de Saucony Type A
04 - 5km leve + fortalecimento muscular, de Saucony Type A
05 - 3km aq + 2,5km (4min/3min/2min/1min p/ 1min trote). 5,5km, de Saucony Type A
06 - 6km rodando + 1,5km aq (2º sessão) + 2x 1,5km forte. 10,5km, de Saucony Type A
07 - 7km rodando, de Saucony Type A
08 - 7km c/ subida, de NB Fuel Cell Rebel
09 - 7km piramida, de NB Fuel Cell Rebell
10 - 8,8km com 6,4k de tempo run, de NB Fuel Cell Rebel
11 - 5km + fortalecimento muscular, de NB Fuel Cell Rebel
12 - 7,1km rodagem, de NB Fuel Cell Rebel
13 - 5,8km ritmo progressivo + 5km leve. 10,8km, de NB Fuel Cell Rebel
14 - 8,2km rodando, de NB Fuel Cell Rebel
15 - 8,5km fartlek 100, 200, 300... até 1000/100, de NB Fuel Cell Rebel
16 - 5km + fortalecimento muscular, de NB Fuel Cell Rebel
17 - 7km fartlek, de NB Fuel Cell Rebel
18 - 7km rodando, de NB Fuel Cell Rebel
19 - 8km rodagem progressiva, de NB Fuel Cell Rebel
20 - 10km rodando, de NB Fuel Cell Rebel
21 - 7km fartlek, de NB Fuel Cell Rebel
22 - 6,5km leve na rua, de Skechers Go Run Razor n.02 e 6,5km leve, de NB Fuel Cell Rebel
23 - Aq + 2x 500m a 5% e 500m a 9%: 6km, de NB Fuel Cell Rebel
24 - 3aq + 15x 300/100: 9km, de NB Fuel Cell Rebel
25 - 7km leve, de NB Fuel Cell Rebel
26 - 6,5km leve progressivo, de NB Fuel Cell Rebel
27 - 5km leve, de NB Fuel Cell Rebel
28 - Aq + 3 tentativas de tiro mais forte possível nos 400m. 5km, de NB Fuel Cell Rebel
29 - 1,5km aq + 6km pacer Zwift. 7,5km, de NB Fuel Cell Rebel
30 - 7km leve com subida, de NB Fuel Cell Rebel
31 - 6km leve, de NB Fuel Cell Rebel
