236,6km em 30 treinos
3 séries de fortalecimento muscular
01 - 8km fartlek intervals, de NB Fuel Cell Rebel
02 - 8km rodado, de NB Fuel Cell Rebel
03 - 8,5km em Paris, 50min, de NB Fuel Cell Rebel
04 - 6,5km leve, de NB Fuel Cell Rebel
05 - 8,4km Run Workout 3 (intervalado), de NB Fuel Cell Rebel
06 - 2km aq + 3km a 13m42 + 2,5 desaq = 7,5km, de Hoka Carbon X
07 - 7km rodado, de Hoka Carbon X
08 - 7km com 10x200m/100, de Hoka Carbon X
09 - 7,5km progressivo, de Hoka Carbon X
10 - 2km aq + 6,5Km (100/100, 200/100, 300/100... 1000/100): 8,5km, de Hoka Carbon X
11 - 5,2km, de Hoka Carbon X
12 - 8,3km intervalado (Run Workouts 6), de Hoka Carbon X
13 - 3km aq + 6x200m em subida + desaq = 6km, de Hoka Carbon X
14 - 10,1km rodado, de Hoka Carbon X
15 - 1,5km aq + 7,8km (Run Workout 1/intervalado): 9,3, de Hoka Carbon X
16 - 7km + fortalecimento muscular, de Hoka Carbon X
17 - 8km rodado, de Saucony Type A
18 - 5,6km (Tow Stage 5: Shorter Run), de Saucony Type A
19 - 4km aq + 5km tempo run (4m42s/km) = 9km, de Saucony Type A
20 - 7km Up and Dwon Easy, de Saucony Type A
21 - 9,1km em Group Run B, de Saucony Type A
22 - 6,2km no US Military Sports Run Fun + 1km desaq = 7,2km de Saucony Type A
23 - 6,5km + fortalecimento muscular, de Saucony Type A
24 - 12,3km no Ibira, de NB Fuel Cell Rebel
25 - 6km leve, de Saucony Type A
26 - 2km aq + 20x 200/100 (6km): 8km, de Saucony Type A
27 - 7,5km + fortalecimento muscular
28 - 0,8km aq + 8,5km tempo run (4m46/km), de NB Fuel Cell Rebel
29 - 10km Group Run B (53m30), de NB Fuel Cell Rebel
30 - 5km aq/rodado + 2k em subida forte (9º): 7km, de NB Fuel Cell Rebel
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