MEUS PRIMEIROS 10KM (10 SEMANAS)

Author

Equipe Pacefit Performance

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run

Longest Workout

5.59 miles

Plan Specs

running 10km intermediate weightloss time goal base period

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Summary

Plano para corredores que tem como objetivo completar sua primeira prova de 10km

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:34

Darlan Duarte

Pacefit Assessoria Esportiva

I am coach for over 12 years in the running area, preparing more than 300 athletes for distances of 5,10 , 21 and 42km.

I am also a graduate in biomechanics of movement and minister courses in the area , forming coaches to labor with running. I have a lot of experience in guidance distance and I can help you reach your goal.

Sou treinador há mais de 12 anos na área de corrida, preparando mais de 300 atletas para distâncias de 5 até 42km.

Além disso, conduzo há 8 anos treinamento para coaches

Back to Plan Details

Sample Day 1

0:40:00
TREINO LEVE

Realizar:
10 minutos - Caminhada + 30 minutos, sendo:
2 minutos de corrrida leve x 4 minutos de caminhada

Sample Day 3

0:50:00
TREINO MODERADO

Realizar:
30 minutos alternando entre caminhada e corrida. Após realizar + 20 minutos, sendo:
2 minutos de corrida forte x 2 minutos de caminhada

Sample Day 4

0:40:00
REGENERATIVO

Alternar durante 40 minutos caminhada x corrida leve

Sample Day 6

4.97mi
TREINO LONGO

2 km de corrida moderada x 2 km alternando caminhada com corrida
REPETIR 1 X

Sample Day 8

0:40:00
TREINO MODERADO

Realizar:
20 minutos de Caminhada + 30 minutos, sendo:
5 minutos de corrrida leve x 5 minutos de caminhada

Sample Day 10

0:45:00
TREINO INTERVALADO

Realizar:
20 minutos alternando entre caminhada e corrida. Após realizar + 20 minutos, sendo:
3 minutos de corrida forte x 2 minutos de caminhada. Fechar com 5 minutos de corrida leve

Sample Day 11

0:40:00
REGENERATIVO

Alternar durante 40 minutos caminhada x corrida leve

MEUS PRIMEIROS 10KM (10 SEMANAS)

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