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Entreno 10 Km. Marcha
Entreno 10 Km. Marcha
| ENTRENO 10 KM. MARCHA EN 18 SEMANAS |
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L |
M |
X |
J |
V |
S |
D |
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Suave |
Desc. |
Ritmo 10 Km. |
Desc. |
Ritmo 5 Km. |
Suave |
Suave |
| Nº |
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Series 1600 |
Series 800 |
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Progresivos |
Series 400 |
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| 1 | 1h00 | | | 3 | | | 10 X 400 | 1h15 | 1h |
| 2 | 1h10 | | 3 | | | 1600-1200-800-400 | | 1h15 | 1h |
| 3 | 1h20 | | | 3 | | | 10 X 400 | 1h15 | 1h |
| 4 | 1h30 | | 3 | | | 1600-1200-800-400 | | 1h15 | 1h |
| 5 | 1h05 | | | 3 | | | 10 X 400 | 1h15 | 1h |
| 6 | 1h15 | | 3 | | | 1600-1200-800-400 | | 1h15 | 1h |
| 7 | 1h25 | | | 3 | | | 10 X 400 | 1h15 | 1h |
| 8 | 1h35 | | 3 | | | 1600-1200-800-400 | | 1h15 | 1h |
| 9 | 1h10 | | | 3 | | | 10 X 400 | 1h15 | 1h |
| 10 | 1h20 | | 3 | | | 1600-1200-800-400 | | 1h15 | 1h |
| 11 | 1h30 | | | 3 | | | 10 X 400 | 1h15 | 1h |
| 12 | 1h30 | | 3 | | | 1600-1200-800-400 | | 1h15 | 1h |
| 13 | 1h15 | | | 3 | | | 12 X 400 | 1h15 | 1h |
| 14 | 1h30 | | 3 | | | 2000-1600-1200-800-400 | | 1h15 | 1h |
| 15 | 1h15 | | | 3 | | | 1h15 Suave | 30m+(3x400m) | 75m Suave |
| 16 | 1h30 | | 3 | | | 2000-1600-1200-800-400 | | 1h15 | 1h |
| 17 | 1h15 | | | 3 | | 12 X 400 | 1h Suave | 1200/1000/800 RC |
| 18 | | | 5 Km Suave | 30m+(3x400) | 5 km Suave | Competición |
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