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0-5KM INICIANTE POR RPE (1-2hrs/wk): 12 WEEKS

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0-5KM INICIANTE POR RPE (1-2hrs/wk): 12 WEEKS


Wagner Spadotto

All plans by this Coach


12 Weeks

Plan Description



Preparada pensando nos mínimos detalhes, esta planilha irá te preparar para correr os seus primeiros 5km!



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.



Todos os treinos são estruturados e prescritos por percepção de esforço - utilizando nomenclaturas como "forte", "moderado", "fraco".



Cronômetro ou Relógio GPS



Acesse nossa página de FAQ ou entre em contato no

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Training Plan Sample Week


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
—— ——
Day Off
—— ——

Training Load By Week

Wagner Spadotto

Spadotto Triathlon Team

With over 21 years working with performance training, we offer custom training plans for triathletes, runners, cyclists and swimmers. Our taylor-made training plans are our competitive differential, as they are built considering specific periodization for each athlete, paying close attention to his/her needs, goals and training results.
Our athletes have a direct channel with the coaches for questions and specific requests.
Spadotto is considered one of the Top 3 Triathlon coaches in Brazil.

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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.

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