CORRIDA INICIANTE - 20 SEMANAS - Nível II - 5 e 10km

Author

I. Vinuto

Length

20 Weeks

Typical Week

3 Run

Longest Workout

4.97 miles

Plan Specs

running 5km beginner 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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Corrida Iniciante com o Objetivo de Correr 10km na 20ª Semana.

- indicado Fortalecimento 2x na semana e Alongamento.


Zonas de Intensidades

Trote- Corrida bem leve
Z1- Aquecimento
Z2- Corrida com pouca ofegância
Z2*- Corrida com ofegância
Z3- Corrida Ritmo Intenso

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:26

Back to Plan Details

Sample Day 1

0:35:00
Running

10' caminhada rápida
5x 2' trote com 2' caminhada
5' caminhada

Sample Day 3

0:40:00
Running

12' caminhada
5x 3' trote com 1' caminhada rápida
8' caminhada

Sample Day 6

0:34:00
Running

12' caminhada
10' trote com 2' caminhada
5' trote
5 a 10' caminhada

Sample Day 10

0:40:00
Running

6' caminhada / 6' trote

10x30" Z2 com 1' caminhada leve

1' descanso

6' trote / 6' caminhada

Sample Day 13

0:30:00
Running

10' caminhada
15' trote
5 a 10' caminhada

Sample Day 15

0:37:00
Running

5' caminhada / 5' trote

6x (40" Z2 com 20" descanso ou caminhada) leve)

4' Z1 com 1' descanso

6x (40" Z2 com 20" descanso ou caminhada) leve)

5' trote / 5' caminhada

Sample Day 24

0:35:00
Running

5' caminhada / 15' trote
5x15" Z3 (corrida rápida) com 45" caminhada leve
5' trote / 5' caminhada

CORRIDA INICIANTE - 20 SEMANAS - Nível II - 5 e 10km

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