10KM INICANTE POR PSE/PACE - JÁ CORRE ENTRE 3-5KM (~2hrs/wk): 12 WEEKs
10KM INICANTE POR PSE/PACE - JÁ CORRE ENTRE 3-5KM (~2hrs/wk): 12 WEEKs
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Wagner Spadotto
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
OBJETIVO
Preparada pensando nos mínimos detalhes, para você que já corre entre 3 e 5km, esta planilha irá te preparar para correr os seus primeiros 10km!
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EXPERIÊNCIA PRÉVIA
É necessário que o atleta já esteja correndo entre 3 e 5km de forma ininterrupta (sem pausas).
O programa contempla cerca de 2 horas de treino por semana e um total de 12 semanas até o seu objetivo de 10KM.
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TREINOS ESTRUTURADOS
Todos os treinos são estruturados e prescritos por Percepção de Esforço - utilizando nomenclaturas como "forte", "moderado", "fraco" - e por pace (ritmo).
Os treinos são estruturados e podem ser exportados para aparelhos como relógios Garmin. Não é obrigatório exportar os treinos para o relógio, uma vez que a descrição do treino na planilha já contém toda a informação que você precisa para executar o treino de forma correta.
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RECURSOS NECESSÁRIOS
Relógio GPS + Fita de Frequência Cardíaca
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SUPORTE
Acesse nossa página de FAQ ou entre em contato no virtualcoach@spadottoteam.com.br
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:43:00 | 00:50:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:43:00 | 00:50:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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.
15% Off
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$114.74 USD for the first year, billed yearly.