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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

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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

View all Training Plans by this Coach

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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