Plano de treinamento para maratona

CronogramaRequer Pro
cronograma claro e estruturado de 16 semanas projetado para orientar os corredores na preparação para uma maratona completa.
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14 de julho de 2025 Criado
14 de julho de 2025 Atualizado
0 Tempos usados

Semana

Terça-feira

Velocidade/Intervalos

Quinta-feira

Tempo/Hills

Sábado

Fácil

Domingo

Longo prazo/Benchmark

Foco

Citação

1

6x400m @ 5K pace (90s jog)

3 km de ritmo + 2 km de corrida fácil

Fácil 6K

Corrida longa - 10 km

Ritmo + recuperação

"Toda maratona começa com um único passo confiante."

2

5x600m @ ritmo de 10K

Tempo de 4 km + passos em colina

Fácil 6K

Corrida longa - 12 km

Força + controle

"A consistência supera a intensidade."

3

4x800m @ 5K pace

Tempo de 5 km

Fácil 6K

Corrida longa - 14 km

Desconforto controlado

"Treine o cérebro, não apenas as pernas."

4

3x1K @ ritmo de 10K

3 km de ritmo + 3x corridas em colinas

5K fácil
  • Referência: 10k Time Trial
  • Marco: Pace Finder Desbloqueado

5

6x500m em ritmo de 5K

Tempo de 6 km

Fácil 6K

Corrida longa - 16 km

Abastecimento + ritmo

"Corridas longas criam força a longo prazo."

6

4x1K @ ritmo de 10K

5 km de ritmo + passos em colina

Fácil 6K

Corrida longa - 18 km

Força no meio da corrida

"Mantenha-se firme, termine forte."

7

3×1,2 km em ritmo de 10 km

Tempo de 6 km

Fácil 6K

Corrida longa - 20 km

Eficiência da passada

"A forma alimenta a distância."

8

5x600m @ ritmo de 5K

Tempo 4K

5K fácil
  • Referência: Meia maratona (21,1 km)
  • Marco: Herói do meio do caminho desbloqueado

9

4x400m passos

Tempo de 3 km

Fácil 6K

Corrida longa - 16 km

Recuperação ativa

"O descanso também é um treinamento."

10

6x800m @ ritmo de 10K

Tempo de 6 km

Fácil 6K

Corrida longa - 24 km

Resistência + abastecimento de combustível

"Alimente o fogo, não se queime."

11

4x1K @ ritmo de 10K

Tempo de 5 km + sprints em colinas

Fácil 6K

Corrida longa - 28 km

Resiliência mental

"Você já foi longe demais para parar agora."

12

3×1,2 km em ritmo de 10 km

Tempo de 6 km

5K fácil
  • Referência: 30K Time Trial
  • Marco: Motor de resistência desbloqueado

13

5x600m @ ritmo de 5K

Tempo 4K

Fácil 6K

Longa duração - 32K

Simulação de maratona

"Este é seu ensaio geral."

14

4x400m passos

Tempo de 3 km

5K fácil

Corrida longa - 24 km

Recuperação + nitidez

"Menos volume, mais valor."

15

3x400m de passada

2K tempo

Fácil 4K

Corrida longa - 16 km

Leve e rápido

"Confie no trabalho."

16

3x200 m de corrida

Descanso

Shakeout 3K
  • Referência: Maratona (42.2K)
  • Marco: Obtentor de gols desbloqueado

Código do padrão

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<table class="wp-block-tableberg-table"><!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-0"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
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<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-1"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
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<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-2"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
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<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-3"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
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<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-4"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
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<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-5"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-6"} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-0"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">1</p>
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<!-- wp:tableberg/cell {"row":1,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-1"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>6x400m @ 5K pace (90s jog)</p>
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<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":1,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-2"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3 km de ritmo + 2 km de corrida fácil</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":1,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-3"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
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<!-- wp:tableberg/cell {"row":1,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-4"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 10 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":1,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-5"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Ritmo + recuperação</em></p>
<!-- /wp:paragraph --></td>
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<!-- wp:tableberg/cell {"row":1,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-6"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Toda maratona começa com um único passo confiante."</em></p>
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<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-7","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
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<!-- wp:tableberg/cell {"row":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-7"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">2</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-8","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
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<!-- wp:tableberg/cell {"row":2,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-8"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5x600m @ ritmo de 10K</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-9","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
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<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
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<!-- wp:tableberg/cell {"row":2,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-9"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 4 km + passos em colina</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-10","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
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<!-- wp:tableberg/cell {"row":2,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-10"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-11","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
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<!-- wp:tableberg/cell {"row":2,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-11"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 12 km</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-12","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
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<!-- wp:tableberg/cell {"row":2,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-12"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Força + controle</em></p>
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<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-13","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":2,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-13"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"A consistência supera a intensidade."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-14","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
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<!-- wp:tableberg/cell {"row":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-14"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">3</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-15","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
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<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":3,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-15"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>4x800m @ 5K pace</p>
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<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-16","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":3,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-16"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 5 km</p>
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<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-17","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
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<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":3,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-17"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-18","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":3,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-18"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 14 km</p>
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<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-19","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":3,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-19"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Desconforto controlado</em></p>
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<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-20","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":3,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-20"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Treine o cérebro, não apenas as pernas."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-21","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-21"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">4</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-22","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-22"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3x1K @ ritmo de 10K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-23","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-23"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3 km de ritmo + 3x corridas em colinas</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-24","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-24"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5K fácil</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-25","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-25"} -->
<td class="wp-block-tableberg-cell"><!-- wp:tableberg/styled-list -->
<ul class="wp-block-tableberg-styled-list"><!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eBenchmark\u003c/strong\u003e: 10k Time Trial ","icon":{"iconName":"tachometer-alt","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 576 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M288 32C128.94 32 0 160.94 0 320c0 52.8 14.25 102.26 39.06 144.8 5.61 9.62 16.3 15.2 27.44 15.2h443c11.14 0 21.83-5.58 27.44-15.2C561.75 422.26 576 372.8 576 320c0-159.06-128.94-288-288-288zm0 64c14.71 0 26.58 10.13 30.32 23.65-1.11 2.26-2.64 4.23-3.45 6.67l-9.22 27.67c-5.13 3.49-10.97 6.01-17.64 6.01-17.67 0-32-14.33-32-32S270.33 96 288 96zM96 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm48-160c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm246.77-72.41l-61.33 184C343.13 347.33 352 364.54 352 384c0 11.72-3.38 22.55-8.88 32H232.88c-5.5-9.45-8.88-20.28-8.88-32 0-33.94 26.5-61.43 59.9-63.59l61.34-184.01c4.17-12.56 17.73-19.45 30.36-15.17 12.57 4.19 19.35 17.79 15.17 30.36zm14.66 57.2l15.52-46.55c3.47-1.29 7.13-2.23 11.05-2.23 17.67 0 32 14.33 32 32s-14.33 32-32 32c-11.38-.01-20.89-6.28-26.57-15.22zM480 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item -->

<!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eMilestone\u003c/strong\u003e: Pace Finder Unlocked","icon":{"iconName":"flag","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 512 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M349.565 98.783C295.978 98.783 251.721 64 184.348 64c-24.955 0-47.309 4.384-68.045 12.013a55.947 55.947 0 0 0 3.586-23.562C118.117 24.015 94.806 1.206 66.338.048 34.345-1.254 8 24.296 8 56c0 19.026 9.497 35.825 24 45.945V488c0 13.255 10.745 24 24 24h16c13.255 0 24-10.745 24-24v-94.4c28.311-12.064 63.582-22.122 114.435-22.122 53.588 0 97.844 34.783 165.217 34.783 48.169 0 86.667-16.294 122.505-40.858C506.84 359.452 512 349.571 512 339.045v-243.1c0-23.393-24.269-38.87-45.485-29.016-34.338 15.948-76.454 31.854-116.95 31.854z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item --></ul>
<!-- /wp:tableberg/styled-list --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-26","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-26"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-27","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":4,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-27"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-28","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-28"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">5</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-29","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-29"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>6x500m em ritmo de 5K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-30","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-30"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 6 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-31","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-31"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-32","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-32"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 16 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-33","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-33"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Abastecimento + ritmo</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-34","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":5,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-34"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Corridas longas criam força a longo prazo."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-35","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-35"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">6</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-36","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-36"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>4x1K @ ritmo de 10K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-37","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-37"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5 km de ritmo + passos em colina</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-38","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-38"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-39","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-39"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 18 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-40","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-40"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Força no meio da corrida</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-41","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":6,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-41"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Mantenha-se firme, termine forte."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-42","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-42"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">7</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-43","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-43"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3x1,2 km em ritmo de 10 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-44","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-44"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 6 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-45","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-45"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-46","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-46"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 20 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-47","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-47"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Eficiência da passada</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-48","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":7,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-48"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"A forma alimenta a distância."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-49","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-49"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">8</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-50","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-50"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5x600m @ ritmo de 5K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-51","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-51"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo 4K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-52","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-52"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5K fácil</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-53","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-53"} -->
<td class="wp-block-tableberg-cell"><!-- wp:tableberg/styled-list -->
<ul class="wp-block-tableberg-styled-list"><!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eBenchmark\u003c/strong\u003e: Half Marathon (21.1K)","icon":{"iconName":"tachometer-alt","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 576 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M288 32C128.94 32 0 160.94 0 320c0 52.8 14.25 102.26 39.06 144.8 5.61 9.62 16.3 15.2 27.44 15.2h443c11.14 0 21.83-5.58 27.44-15.2C561.75 422.26 576 372.8 576 320c0-159.06-128.94-288-288-288zm0 64c14.71 0 26.58 10.13 30.32 23.65-1.11 2.26-2.64 4.23-3.45 6.67l-9.22 27.67c-5.13 3.49-10.97 6.01-17.64 6.01-17.67 0-32-14.33-32-32S270.33 96 288 96zM96 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm48-160c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm246.77-72.41l-61.33 184C343.13 347.33 352 364.54 352 384c0 11.72-3.38 22.55-8.88 32H232.88c-5.5-9.45-8.88-20.28-8.88-32 0-33.94 26.5-61.43 59.9-63.59l61.34-184.01c4.17-12.56 17.73-19.45 30.36-15.17 12.57 4.19 19.35 17.79 15.17 30.36zm14.66 57.2l15.52-46.55c3.47-1.29 7.13-2.23 11.05-2.23 17.67 0 32 14.33 32 32s-14.33 32-32 32c-11.38-.01-20.89-6.28-26.57-15.22zM480 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item -->

<!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eMilestone\u003c/strong\u003e: Halfway Hero unlocked","icon":{"iconName":"flag","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 512 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M349.565 98.783C295.978 98.783 251.721 64 184.348 64c-24.955 0-47.309 4.384-68.045 12.013a55.947 55.947 0 0 0 3.586-23.562C118.117 24.015 94.806 1.206 66.338.048 34.345-1.254 8 24.296 8 56c0 19.026 9.497 35.825 24 45.945V488c0 13.255 10.745 24 24 24h16c13.255 0 24-10.745 24-24v-94.4c28.311-12.064 63.582-22.122 114.435-22.122 53.588 0 97.844 34.783 165.217 34.783 48.169 0 86.667-16.294 122.505-40.858C506.84 359.452 512 349.571 512 339.045v-243.1c0-23.393-24.269-38.87-45.485-29.016-34.338 15.948-76.454 31.854-116.95 31.854z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item --></ul>
<!-- /wp:tableberg/styled-list --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-54","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-54"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-55","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":8,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-55"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-56","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-56"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">9</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-57","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-57"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>4x400m passos</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-58","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-58"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 3 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-59","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-59"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-60","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-60"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 16 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-61","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-61"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Recuperação ativa</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-62","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":9,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-62"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"O descanso também é um treinamento."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-63","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-63"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">10</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-64","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-64"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>6x800m @ ritmo de 10K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-65","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-65"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 6 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-66","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-66"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-67","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-67"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 24 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-68","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-68"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Resistência + abastecimento de combustível</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-69","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":10,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-69"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Alimente o fogo, não se queime."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-70","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-70"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">11</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-71","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-71"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>4x1K @ ritmo de 10K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-72","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-72"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 5 km + sprints em colinas</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-73","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-73"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-74","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-74"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 28 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-75","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-75"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Resiliência mental</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-76","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":11,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-76"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Você já foi longe demais para parar agora."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-77","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-77"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">12</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-78","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-78"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3x1,2 km em ritmo de 10 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-79","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-79"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 6 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-80","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-80"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5K fácil</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-81","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-81"} -->
<td class="wp-block-tableberg-cell"><!-- wp:tableberg/styled-list -->
<ul class="wp-block-tableberg-styled-list"><!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eBenchmark\u003c/strong\u003e: 30K Time Trial","icon":{"iconName":"tachometer-alt","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 576 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M288 32C128.94 32 0 160.94 0 320c0 52.8 14.25 102.26 39.06 144.8 5.61 9.62 16.3 15.2 27.44 15.2h443c11.14 0 21.83-5.58 27.44-15.2C561.75 422.26 576 372.8 576 320c0-159.06-128.94-288-288-288zm0 64c14.71 0 26.58 10.13 30.32 23.65-1.11 2.26-2.64 4.23-3.45 6.67l-9.22 27.67c-5.13 3.49-10.97 6.01-17.64 6.01-17.67 0-32-14.33-32-32S270.33 96 288 96zM96 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm48-160c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm246.77-72.41l-61.33 184C343.13 347.33 352 364.54 352 384c0 11.72-3.38 22.55-8.88 32H232.88c-5.5-9.45-8.88-20.28-8.88-32 0-33.94 26.5-61.43 59.9-63.59l61.34-184.01c4.17-12.56 17.73-19.45 30.36-15.17 12.57 4.19 19.35 17.79 15.17 30.36zm14.66 57.2l15.52-46.55c3.47-1.29 7.13-2.23 11.05-2.23 17.67 0 32 14.33 32 32s-14.33 32-32 32c-11.38-.01-20.89-6.28-26.57-15.22zM480 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item -->

<!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eMilestone\u003c/strong\u003e: Endurance Engine unlocked","icon":{"iconName":"flag","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 512 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M349.565 98.783C295.978 98.783 251.721 64 184.348 64c-24.955 0-47.309 4.384-68.045 12.013a55.947 55.947 0 0 0 3.586-23.562C118.117 24.015 94.806 1.206 66.338.048 34.345-1.254 8 24.296 8 56c0 19.026 9.497 35.825 24 45.945V488c0 13.255 10.745 24 24 24h16c13.255 0 24-10.745 24-24v-94.4c28.311-12.064 63.582-22.122 114.435-22.122 53.588 0 97.844 34.783 165.217 34.783 48.169 0 86.667-16.294 122.505-40.858C506.84 359.452 512 349.571 512 339.045v-243.1c0-23.393-24.269-38.87-45.485-29.016-34.338 15.948-76.454 31.854-116.95 31.854z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item --></ul>
<!-- /wp:tableberg/styled-list --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-82","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-82"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-83","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":12,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-83"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-84","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-84"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">13</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-85","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-85"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5x600m @ ritmo de 5K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-86","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-86"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo 4K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-87","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-87"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 6K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-88","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-88"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Longa duração - 32K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-89","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-89"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Simulação de maratona</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-90","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":13,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-90"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Este é seu ensaio geral."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-91","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-91"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">14</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-92","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-92"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>4x400m passos</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-93","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-93"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Tempo de 3 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-94","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-94"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>5K fácil</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-95","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-95"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 24 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-96","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-96"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Recuperação + nitidez</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-97","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":14,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-97"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Menos volume, mais valor."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-98","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-98"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">15</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-99","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-99"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3x400m de passada</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-100","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-100"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>2K tempo</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-101","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-101"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Fácil 4K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-102","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-102"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Corrida longa - 16 km</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-103","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-103"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><em>Leve e rápido</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-104","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":15,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-104"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}}} -->
<p class="has-text-color has-link-color" style="color:#64748b"><em>"Confie no trabalho."</em></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-105","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p><strong>Semana</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-105"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"center"} -->
<p class="has-text-align-center">16</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-106","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Terça-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Velocidade/Intervalos</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"col":1,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-106"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>3x200 m de corrida</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-107","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Quinta-feira</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Tempo/Hills</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"col":2,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-107"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Descanso</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-108","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Sábado</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Fácil</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"col":3,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-108"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p>Shakeout 3K</p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-109","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Domingo</strong></p>
<!-- /wp:paragraph -->

<!-- wp:paragraph {"align":"left","style":{"color":{"text":"#64748b"},"elements":{"link":{"color":{"text":"#64748b"}}}},"fontSize":"x-small"} -->
<p class="has-text-align-left has-text-color has-link-color has-x-small-font-size" style="color:#64748b"><strong>Longo prazo/Benchmark</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"col":4,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-109"} -->
<td class="wp-block-tableberg-cell"><!-- wp:tableberg/styled-list -->
<ul class="wp-block-tableberg-styled-list"><!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eBenchmark\u003c/strong\u003e: Marathon (42.2K)","icon":{"iconName":"tachometer-alt","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 576 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M288 32C128.94 32 0 160.94 0 320c0 52.8 14.25 102.26 39.06 144.8 5.61 9.62 16.3 15.2 27.44 15.2h443c11.14 0 21.83-5.58 27.44-15.2C561.75 422.26 576 372.8 576 320c0-159.06-128.94-288-288-288zm0 64c14.71 0 26.58 10.13 30.32 23.65-1.11 2.26-2.64 4.23-3.45 6.67l-9.22 27.67c-5.13 3.49-10.97 6.01-17.64 6.01-17.67 0-32-14.33-32-32S270.33 96 288 96zM96 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm48-160c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32zm246.77-72.41l-61.33 184C343.13 347.33 352 364.54 352 384c0 11.72-3.38 22.55-8.88 32H232.88c-5.5-9.45-8.88-20.28-8.88-32 0-33.94 26.5-61.43 59.9-63.59l61.34-184.01c4.17-12.56 17.73-19.45 30.36-15.17 12.57 4.19 19.35 17.79 15.17 30.36zm14.66 57.2l15.52-46.55c3.47-1.29 7.13-2.23 11.05-2.23 17.67 0 32 14.33 32 32s-14.33 32-32 32c-11.38-.01-20.89-6.28-26.57-15.22zM480 384c-17.67 0-32-14.33-32-32s14.33-32 32-32 32 14.33 32 32-14.33 32-32 32z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item -->

<!-- wp:tableberg/styled-list-item {"text":"\u003cstrong\u003eMilestone\u003c/strong\u003e: Goal Getter unlocked","icon":{"iconName":"flag","type":"font-awesome","icon":{"type":"svg","key":null,"ref":null,"props":{"xmlns":"http://www.w3.org/2000/svg","viewBox":"0 0 512 512","children":{"type":"path","key":null,"ref":null,"props":{"d":"M349.565 98.783C295.978 98.783 251.721 64 184.348 64c-24.955 0-47.309 4.384-68.045 12.013a55.947 55.947 0 0 0 3.586-23.562C118.117 24.015 94.806 1.206 66.338.048 34.345-1.254 8 24.296 8 56c0 19.026 9.497 35.825 24 45.945V488c0 13.255 10.745 24 24 24h16c13.255 0 24-10.745 24-24v-94.4c28.311-12.064 63.582-22.122 114.435-22.122 53.588 0 97.844 34.783 165.217 34.783 48.169 0 86.667-16.294 122.505-40.858C506.84 359.452 512 349.571 512 339.045v-243.1c0-23.393-24.269-38.87-45.485-29.016-34.338 15.948-76.454 31.854-116.95 31.854z"},"_owner":null}},"_owner":null}}} -->
<div></div>
<!-- /wp:tableberg/styled-list-item --></ul>
<!-- /wp:tableberg/styled-list --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-110","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Foco</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"col":5,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-110"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"tagName":"th","col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-111","isTmp":true} -->
<th class="wp-block-tableberg-cell"><!-- wp:paragraph {"align":"left"} -->
<p class="has-text-align-left"><strong>Citação</strong></p>
<!-- /wp:paragraph --></th>
<!-- /wp:tableberg/cell -->

<!-- wp:tableberg/cell {"row":16,"col":6,"responsiveTarget":"#tableberg-d317468b-f010-4e25-b767-dccb8beb70a2-111"} -->
<td class="wp-block-tableberg-cell"><!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph --></td>
<!-- /wp:tableberg/cell --></table>
<!-- /wp:tableberg/table -->

<!-- wp:paragraph -->
<p></p>
<!-- /wp:paragraph -->

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