5KM INTERMEDIÁRIO (4 Semanas)

Author

Darlan Duarte

All plans by this Coach

Length

4 Weeks

Typical Week

4 Run

Longest Workout

2.49 miles

Plan Specs

running 5km beginner intermediate weightloss base period

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Summary

Treino indicado para pessoas que já fizeram 5km em alguma ocasião e querem melhorar sua performance, seja correndo mais tempo, ou de forma mais veloz.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:44

Darlan Duarte

Pacefit Assessoria Esportiva

I am coach for over 12 years in the running area, preparing more than 300 athletes for distances of 5,10 , 21 and 42km.

I am also a graduate in biomechanics of movement and minister courses in the area , forming coaches to labor with running. I have a lot of experience in guidance distance and I can help you reach your goal.

Sou treinador há mais de 12 anos na área de corrida, preparando mais de 300 atletas para distâncias de 5 até 42km.

Além disso, conduzo há 8 anos treinamento para coaches

Back to Plan Details

Sample Day 1

0:30:00
TREINO RODAGEM

Corrida em ritmo leve

Sample Day 3

0:46:00
TREINO RITMADO

30 minutos de corrida moderada. Após realizar 4X ( 2 minutos de caminhada + 2 minutos de corrida moderada / forte)

Sample Day 4

0:40:00
TREINO RITMADO

(2x)
15 minutos de corrida moderada + 5 minutos de caminhada

Sample Day 6

2.49mi
TREINO LONGO

Realizar 2km de corrida moderada + 2km em corrida leve

Sample Day 8

0:35:00
TREINO INTERVALADO

Aquecer 5 minutos em corrida leve. Após realizar 5X ( 2 minutos de caminhada + 2 minutos de corrida moderada + 2 minutos de corrida forte)

Sample Day 10

0:39:00
TREINO INTERVALADO

Aquecer 5 minutos em corrida leve. Após realizar 4X ( 2 minutos de caminhada + 4 minutos de corrida forte). Finalizar com 10 minutos de corrida moderada.

Sample Day 13

0:35:00
TREINO LONGO

Realizar 30 minutos de corrida moderada + 5 minutos de corrida leve

5KM INTERMEDIÁRIO (4 Semanas)

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