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12 SEMANAS - 21KM - INTERMEDIÁRIO

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Thiago Pimenta

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Esta planilha é composta de doze (12) semanas de treinamento com foco em uma meia maratona (21,1km). A planilha foi feita para você que já corre dez quilômetros com facilidade e busca novos desafios.
Você terá pela frente três (3) blocos de quatro (4) semanas de treinamento.

Cada bloco tem objetivos específicos (ganho de volume, ganho de intensidade, ganho de força, por exemplo). Em cada bloco, serão 3 semanas crescentes de volume e ou intensidade para uma de recuperação.

Procure seguir o mais fidedignamente a planilha.

Bons Treinos!

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:49 hrs 2:00 hrs
Strength x2
1:09 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:49 hrs 2:00 hrs
Strength
1:09 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week


THIAGO LIMA PIMENTA

Thiago Pimenta Tri Coach

I am an amateur triathlete and I work with the training of triathletes and runners. I have a team and I organize all their preparation. I use Trainingpeaks as a powerful tool for prescribing and monitoring my athletes.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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