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🏃‍♀️💨 Rotina de Treinos para 10km em 1 hora! 💪 📅 Treino 1: Treino de Rodagem leve -comece com 5 km contínuos em ritmo moderado e aumente ate 8km. Concentre-se em manter um ritmo constante e confortável ao longo de toda a corrida. 📅 Treino 2: Treino de Velocidade - Faça um aquecimento de 10 minutos, trote leve e séries de tiros de 8x 500m e 4x1km em ritmo rápido. Qual ritmo ? Mais rápida que seu alvo que é 6:00 minut...
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