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Entreno 20 Km. Marcha
Entreno 20 Km. Marcha
| ENTRENO 20 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. |
Suave |
Ritmo 5 Km. |
Suave |
Suave |
| Nº |
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Series 3200 |
Series 2400 |
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Progresivos |
Series 400 |
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| 1 | 1h30 | | | 3 | 1h | | 10 | 1h30 | 1h |
| 2 | 2h00 | | 3 | | 1h | 1600-1200-800-400 | | 1h30 | 1h |
| 3 | 2h15 | | | 3 | 1h | | 10 | 1h30 | 1h |
| 4 | 2h30 | | 3 | | 1h | 1600-1200-800-400 | | 1h30 | 1h |
| 5 | 2h00 | | | 3 | 1h | | 10 | 1h30 | 1h |
| 6 | 2h15 | | 3 | | 1h | 1600-1200-800-400 | | 1h30 | 1h |
| 7 | 2h30 | | | 3 | 1h | | 10 | 1h30 | 1h |
| 8 | 2h45 | | 3 | | 1h | 1600-1200-800-400 | | 1h30 | 1h |
| 9 | 2h15 | | | 3 | 1h | | 10 | 1h30 | 1h |
| 10 | 2h30 | | 3 | | 1h | 1600-1200-800-400 | | 1h30 | 1h |
| 11 | 2h45 | | | 3 | 1h | | 10 | 1h30 | 1h |
| 12 | 3h00 | | 3 | | 1h | 1600-1200-800-400 | | 1h30 | 1h |
| 13 | 2h15 | | | 3 | 1h | | 12 | 1h30 | 1h |
| 14 | 3h00 | | 3 | | 1h | 2000-1600-1200-800-400 | | 1h30 | 1h |
| 15 | 2h15 | | | 3 | 1h | | 1h30 Suave | 30m+(2x2400m) | 1h Suave |
| 16 | 3h00 | | 3 | | 1h | 2000-1600-1200-800-400 | | 1h30 | 1h |
| 17 | 2h15 | | | 3 | 1h | | 12 | 1h30m Ritmo Carrera | 2/1'6/1'2k RC |
| 18 | | | 5 Km Suave | 30m+(2x2400) | 5 km Suave | Competición |
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