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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Wagner Spadotto

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

TT-RUN

OBJETIVO


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

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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.

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TREINOS ESTRUTURADOS


Todos os treinos são estruturados e prescritos por Frequência Cardíaca para a corrida, bem como percepção de esforço - utilizando nomenclaturas como "forte", "moderado", "fraco".
Os treinos são estruturados e podem ser exportados para aparelhos como relógios Garmin. Não é obrigatório exportar os treinos para o relógio, uma vez que a descrição do treino na planilha já contém toda a informação que você precisa para executar o treino de forma correta.

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RECURSOS NECESSÁRIOS


Relógio GPS + Fita de Frequência Cardíaca


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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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:24 hrs 0:50 hrs
Strength x2
—— ——
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:24 hrs 0:50 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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.


  • 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.

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