Plano de Treinamento | 10k – Iniciante | 16 Semanas
Plano de Treinamento | 10k – Iniciante | 16 Semanas
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
Plano de Treinamento | 10k – Iniciante | 16 Semanas
Objetivo: Aumentar o condicionamento físico, permitindo concluir uma prova de 10k.
Para quem é:
✅ Atletas iniciantes no treinamento físico
✅ Pessoas ativas que praticam corrida, com volume semanal mínimo de 90 minutos a pelo menos 8 semanas
✅ Quem deseja melhorar resistência cardiopulmonar e concluir uma prova de 10k
O que você vai encontrar:
📅 Treinamento progressivo de 16 semanas, dividido em 4 blocos
🏃♀️ Corridas leves, intervalados e fartlek
📈 Estrutura com evolução gradual – minimizando risco de lesões - prescrito a partir de PACE/RITMO
Testes:
✔️ Semana 1: Teste de zonas
✔️ Semana 16: Prova 10k
Requisitos:
Liberação médica para atividade física;
Comprometimento com 3/4 treinos semanais;
Espaço ao ar livre ou esteira; e
Relógio GPS.
Resultado esperado:
Com disciplina, ao fim das 16 semanas você estará preparado para correr uma prova com segurança no Pace sugerido pelo Coach.
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
|
02:04:00 | 01:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:04:00 | 01:10:00 |
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.
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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.