16 semanas 21k
16 semanas 21k
Length
16 Weeks
Plan Description
Plano de Treinamento para Meia Maratona (21,1 km) - Iniciantes
Este plano de 16 semanas é projetado para corredores iniciantes que buscam completar uma Meia Maratona (21,1 km). Recomendado para aqueles que já correm 8 km com facilidade e concluíram uma corrida de 10 km nos últimos 2 meses, mantendo uma média de 3 treinos semanais.
Nosso programa tem 4 treinos semanais (capacidade aeróbica, regenerativos e longos nos fins de semana) e uma sessões de treinamento de fortalecimento e um treino de bike, o plano segue uma progressão gradual na duração e intensidade por duas a três semanas, seguida por uma semana mais leve para recuperação.
Cada plano inclui um manual de treinamento, orientações sobre zonas e dicas para o dia da corrida, hidratação e nutrição.
Qualquer duvida entre em contato que responderemos o mais rápido possível.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:08:00 | 01:30:00 |
|
Strength
x1
|
00:37:00 | 00:40:00 |
|
Day Off
x1
|
—— | —— |
|
Bike
x1
|
00:51:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:08:00 | 01:30:00 | |
|
|
00:37:00 | 00:40:00 | |
|
|
—— | —— | |
|
|
00:51:00 | 01:00:00 |
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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