00115 Planilha CORRIDA 5K (15 semanas). Acesso ao Treinador
00115 Planilha CORRIDA 5K (15 semanas). Acesso ao Treinador
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Joel de Bem - Cofundador Pain Cave Acdemy
Length
15 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Planos de Treinamento para Atletas de Endurance
Este plano foi desenvolvido para corredores que desejam treinar com consistência, alcançar seus objetivos e evoluir com acompanhamento técnico e metodologia inteligente — seja qual for a sua distância: 5K, 10K, 21K ou 42K.
Criado por Joel de Bem Junior, treinador certificado Ironman e cofundador da Pain Cave Academy, o plano oferece uma abordagem completa: estrutura de treinos baseada na ciência do esporte, suporte técnico e ferramentas que aceleram sua evolução com segurança.
Método Validado por Quem Vive esse Esporte.
Com base em uma metodologia testada por centenas de atletas, cada plano foi desenhado para guiar você até sua melhor versão como corredor — com equilíbrio entre performance, recuperação e consistência.
Depoimentos de Atletas
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 |
|---|---|---|
|
X-Train
x8
|
02:18:00 | 00:30:00 |
|
Run
x4
|
01:55:00 | 00:57:00 |
|
Strength
x1
|
00:58:00 | 00:54:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:18:00 | 00:30:00 | |
|
|
01:55:00 | 00:57:00 | |
|
|
00:58:00 | 00:54:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
20% 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.
$107.99 USD for the first year, billed yearly.