Meia Maratona 12 Semanas - Iniciante ao intermediário
Meia Maratona 12 Semanas - Iniciante ao intermediário
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
2 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 foi desenvolvido para atletas iniciantes e intermediários que desejam completar sua primeira meia maratona de forma segura, estruturada e progressiva.
Ideal para pessoas que já conseguem correr regularmente algumas vezes por semana e querem evoluir resistência, condicionamento e confiança para os 21km.
Os treinos combinam corrida, desenvolvimento aeróbico e sessões complementares de fortalecimento para ajudar na performance e reduzir o risco de lesões. O objetivo não é apenas completar a prova, mas construir uma base sólida de endurance e criar consistência nos treinos.
Você encontrará sessões organizadas por intensidade, volume e percepção de esforço (RPE), facilitando a adaptação à sua rotina e nível atual.
Equipamentos recomendados:
* Relógio esportivo ou aplicativo de corrida
* Tênis adequado para corrida
* Monitor cardíaco (opcional)
Este plano não inclui acompanhamento individual diário, mas foi estruturado para ser simples de seguir, eficiente e aplicável para atletas reais com rotina corrida.
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
x4
|
02:54:00 | 01:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:54:00 | 01:15:00 |
Training Load By Week
- 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.
Still have questions about this plan?
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.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
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.