5K Iniciante (16 semanas): Do caminhar aos 5 km
5K Iniciante (16 semanas): Do caminhar aos 5 km
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Este plano de 16 semanas foi criado para quem faz caminhada (ou está a recomeçar) e quer evoluir até correr 5 km contínuos, com consistência e sem pressa.
A estrutura é simples, completa e progressiva:
- 3 treinos de corrida/semana com método corrida + caminhada, evoluindo até corrida contínua
- 1 treino de força/semana (Força A e Força B) para reforçar pernas e core, melhorar postura e reduzir risco de lesões
- 2 sessões de mobilidade/semana para preparar o corpo e melhorar a qualidade do movimento
- 1 dia de descanso/semana
- Sessões curtas e realistas (≈ 24–50 min, dependendo do dia).”
- Carga semanal média ≈ 2h–3h (varia por semana)
Divisão semanal:
Seg Mobilidade | Ter Corrida | Qua Força | Qui Corrida | Sex Mobilidade | Sáb Descanso | Dom Corrida.
Inclui também: glossário do corredor + guia de intensidades por RPE (1–10) e zonas de frequência cardíaca, para aprenderes a ajustar o esforço à tua realidade.
Dúvidas pontuais: podes enviar e-mail para geral@lacoachdiana.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
x3
|
02:03:00 | 01:10:00 |
|
strength
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:03:00 | 01:10:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.