10km - iniciante - 12 semanas
10km - iniciante - 12 semanas
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
Este plano é apropriado para corredores mais novos se preparando para seu primeiro evento de 10K e para corredores mais experientes que precisam ou preferem um programa de treinamento de volume relativamente baixo por qualquer motivo. Antes de começar o plano, desenvolva seu treinamento até o ponto em que corra pelo menos três vezes por semana por até 30 minutos ou mais.. A carga de treinamento começa em 2 horas e 37 minutos na semana 1 e atinge o pico em 3 horas e 56 minutos na semana 10.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
03:07:00 | 00:50:00 |
|
X-Train
x3
|
—— | —— |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:07:00 | 00:50:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.
Still have questions about this plan?