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Fevereiro 2019 - Iniciante I

Author

Romulo Bruzaca Soares

No Ratings

Length

5 Weeks

Plan Specs

running 5km beginner

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.

Plan Description

Programa de treino para pessoas que estão iniciando no mundo da corrida, que querem melhorar seu condicionamento com três treinos semanais e até 1h por dia.


Training program for people who are starting in the race world, who want to improve their conditioning with three training sessions a week and up to 1h a day.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10mi 4mi
Workouts Per Week Weekly Average Longest Workout
10mi 4mi

Sample Day 1

2.49mi
2 x (800 Z3 + 1.2km alter)

Sample Day 3

2.49mi
4 x (400 Z3 + 200 Z5 + 400 Z2)

Sample Day 5

3.11mi
2km alter / 5 x (400 Z3 + 200 Z5) 3'i

Sample Day 8

2.98mi
6 x 800m Z4

Sample Day 10

2.98mi
2 x (1km Z3 + 400m Z1 + 1km Z3) 2'i

Sample Day 12

3.73mi
5 x 1.2km Z3 2'i

Sample Day 15

2.98mi
3 x (600 Z3 + 200 Z1) / 3 x (600 Z4 + 200 Z1)

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