Browse More Plans
0-5KM INICIANTE POR RPE (1-2hrs/wk): 12 WEEKS
Browse More Plans
0-5KM INICIANTE POR RPE (1-2hrs/wk): 12 WEEKS
Length
12 Weeks
Plan Description
OBJETIVO
Preparada pensando nos mínimos detalhes, esta planilha irá te preparar para correr os seus primeiros 5km!
.
EXPERIÊNCIA PRÉVIA
Não é necessária nenhuma experiência prévia com corrida para executar este programa de treinos.
O programa contempla de 1 a 2 horas de treino por semana e um total de 12 semanas até o seu objetivo de 5KM.
.
TREINOS ESTRUTURADOS
Todos os treinos são estruturados e prescritos por percepção de esforço - utilizando nomenclaturas como "forte", "moderado", "fraco".
.
RECURSOS NECESSÁRIOS
Cronômetro ou Relógio GPS
.
SUPORTE
Acesse nossa página de FAQ ou entre em contato no virtualcoach@spadottoteam.com.br
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
x3
|
01:24:00 | 00:50:00 |
|
Strength
x2
|
—— | —— |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:24:00 | 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?