5KM INICIANTE - 8 SEMANAS
5KM INICIANTE - 8 SEMANAS
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
PÚBLICO ALVO
O plano de treino de 5km para iniciantes foi pensado e estruturado para as pessoas que desejam iniciar a prática de corrida em longas distâncias, mas que não tem nenhuma ou muito pouca experiência de treino. O plano de treino tem uma duração de 6 semanas.
ZONAS DE TREINO
Os treinos são organizados, com base, na FCmáx (frequência cardíaca máxima) e/ou na PSE (perceção subjetiva de esforço). Para ajustar as diferentes zonas de treino, siga os passos descritos no vídeo, que estará disponível nas notas do plano:
FC / PSE
Z1 - 50 - 60% FCmáx/ muito leve
Z2 - 61 - 70% FCmáx / leve
Z3 - 71 - 80% FCmáx / moderado
Z4 - 81 - 90% FCmáx / forte
Z5 - 91 - 100% FCmáx / muito forte
DESCRIÇÃO GERAL DOS TREINOS
Este plano é realizado com uma dinâmica de carga, que será de 5 semanas progressivas de treino, seguida de 1 semana destinada para um momento de teste/competição na distância dos 5km.
Serão realizadas 2 a 3 sessões de corrida e 2 sessões de treino de força, por semana.
Esse plano de treino foi prescrito em colaboração, por três treinadores esportivos - Erivelton Santos / Tiago Miranda / Miguel Miranda
Para esclarecimento de dúvidas, envie um e-mail para: eriveltonsantos.coach@gmail.com
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
x2
|
01:14:00 | 00:40:00 |
|
Strength
x2
|
01:13:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:14:00 | 00:40:00 | |
|
|
01:13:00 | 00:40:00 |
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.
- 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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.