Meus primeiros 5 km 12 semanas com fortalecimento
Meus primeiros 5 km 12 semanas com fortalecimento
Length
12 Weeks
Plan Description
Este programa foi elaborado para pessoas que tem o objetivo de iniciar na corrida.
Ele contém orientações de corrida e fortalecimento.
Para o fortalecimento, mobilidade e pilates é sugerido o acompanhamento de um profissional da atividade fisica. Toda atividade física deve ser orientada por um profissional da área.
Antes de começar qualquer programa de exercício deve-se procurar um médico e fazer os exames para saber se está apto a prática esportiva.
Você vai usar apenas a Percepção do Esforço (RPE) para controlar a intensidade das sessões de corrida.
Ine Braghini é treinadora da Inpulse Assessoria Esportiva, trabalha com esportes de endurance há mais de 20 anos, foi atleta de Corrida de Aventura e ciclismo e hoje pratica triathlon.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x2
|
01:14:00 | 00:40:00 |
|
Run
x2
|
01:13:00 | 01:20:00 |
|
Day Off
x2
|
—— | —— |
|
Walk
x1
|
00:36:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:14:00 | 00:40:00 | |
|
|
01:13:00 | 01:20:00 | |
|
|
—— | —— | |
|
|
00:36:00 | 01:00:00 |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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