TREINO V.C. 3/12 A 16/12

SEGUNDA 60 MINUTOS FOOTING 4.10/4.20
TERÇA 20 MIN.+6*3 MIN.AND. P/3.20 C/3MIN.INTV.+3 MIN.+2*1MIN.P/AND.2.50 KM C/90S INTV.
QUARTA 65 MINUTOS FOOTING 4.10/4.20
QUINTA 20 MIN.+4*8 MIN. P/6.50/7.00 C/2.30MIN.INTV.+3MIN.+4*200MTS.P/33/4/S C/90S INTV.
SEXTA 55 MINUTOS FOOTING 4.20/4.30
SÁBADO 40 MIN. + 8*60 SG.EM RAMPA C/90S DE INTERV.-PINHAL
DOMINGO 80 MIN.(50M FOOTING A 4.20-20 MIN.3.50 -10 MIN.LENTOS)
SEGUNDA 50 MINUTOS FOOTING 4.25/4.30
TERÇA 20 MIN.+5*5 MIN.P/AND.3.20 KM. C/2.5M.INTV.+3 MIN+3*300MTS/48/50 SG.C/90S INTV.
QUARTA 60 MINUTOS FOOTING 4.20/4.30
QUINTA 20 MIN.+5*800 MTS P/2.30/4 C/2 MIN.+ 3 MIN.+ 5*200 MTS.P/32/33 SG.C/90S INTV.
SEXTA 55 MINUTOS FOOTING 4.20/4.30
SÁBADO 40 MIN.+ 8*100 Mts
DOMINGO - PROVA DA PALHAÇA