5K Intermediário - 10 Semanas
5K Intermediário - 10 Semanas
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Como diz o título essa é uma planilha de treino para atletas com pelo menos seis meses de corrida e com comprometimento de treinar 3-4 vezes por semana. O ideal é começar este treino já correndo em torno de 20 a 30 km por semana. Volume esperado de 25 a 35km por semana. Plano foca nos treinos de velocidade com tiros curtos e longos para melhorar seu VO2 e tecnica. Os paces sugeridos no exercicio são uma referencia mas para serem precisos precisa ser feito o teste de 20min (primeiro treino do plano) pra alimentar o sistema com suas zonas de treino. Se não souber alimentar coloque atualizar FTP no automatico.
Os treinos começam na segunda feira com a prova de 5k no domingo da semana 10. Na hora de aplicar o treino no TrainingPeaks coloque para começar (start date) numa segunda feira ou para terminar (end date) no domingo da prova de 5k.
Para duvidas entre em contato com krauseralf@hotmail.com
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
|
00:02:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:02:00 | 00:20:00 |
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.