{"title":"Running Training Ebooks","description":"\u003cp\u003eDiscover running ebooks with digital training plans designed to help you train with more structure, clarity, and consistency. Find practical programmes for different levels and goals, and improve at your own pace.\u003c\/p\u003e","products":[{"product_id":"plano-5km-iniciante","title":"5K Beginner Plan","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eWant to start running but do not know where to begin? This ebook was created to help you reach your first 5K with a clear, progressive, and realistic plan.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eOver 16 weeks, you will follow a structure designed for beginners, combining running, strength, mobility, and core training to help you improve your fitness with greater confidence and consistency.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eThis beginner 5K plan is ideal for anyone starting from scratch or returning to running with a more structured approach. The progression is built step by step, respecting your pace so you can create a sustainable habit and reach 5K with greater confidence and motivation.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIt also includes practical explanations on training intensity, heart rate zones, and a useful guide to syncing your sessions with a smartwatch.\u003c\/p\u003e","brand":"LA COACH DIANA","offers":[{"title":"POR - Portuguese \/ PDF","offer_id":57711803302275,"sku":null,"price":29.9,"currency_code":"EUR","in_stock":true},{"title":"POR - Portuguese \/ PDF + Training Peaks Upgrade","offer_id":57745397121411,"sku":null,"price":35.89,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF","offer_id":57711831089539,"sku":null,"price":29.9,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF + Training Peaks Upgrade","offer_id":57745397154179,"sku":null,"price":35.89,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/files\/IMG_6944.jpg?v=1773301362"},{"product_id":"plano-5k-intermedio","title":"5K Intermediate Plan","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eDo you want to improve your running and prepare for your 5K with more structure, intensity, and confidence? This ebook was created for runners who already have a solid base and want to take the next step with a progressive, balanced, and easy-to-follow plan.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eOver 16 weeks, you will work on your endurance, pace, and consistency through a strategic combination of running, strength training, and mobility work.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eThis intermediate 5K plan is designed for runners who already run 2 to 3 times per week and are looking for a more complete method to improve performance and arrive at race day better prepared. It includes training across different intensity zones, continuous runs, interval sessions, and weekly progression designed to develop aerobic capacity, speed, and confidence.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIn addition to the training plan, the ebook includes mobility exercises, strength training, and practical explanations of RPE, heart rate zones, and effort management, so you can better understand each session and get more out of the process.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIf you are looking for an intermediate 5K plan, a 5K running ebook, or a 5K training plan to improve your running, this resource was designed to help you train with more structure, clarity, and purpose all the way to race day.\u003c\/p\u003e","brand":"LA COACH DIANA","offers":[{"title":"POR - Portuguese \/ PDF","offer_id":57711822799235,"sku":null,"price":32.9,"currency_code":"EUR","in_stock":true},{"title":"POR - Portuguese \/ PDF + TrainingPeaks Upgrade","offer_id":57745399775619,"sku":null,"price":38.89,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF","offer_id":57711830335875,"sku":null,"price":32.9,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF + TrainingPeaks Upgrade","offer_id":57745399808387,"sku":null,"price":38.89,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/files\/ASICSCAMPANHA3.jpg?v=1775045610"},{"product_id":"plano-10km-iniciante","title":"Beginner 10K Plan","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eDo you want to prepare for your first 10K with more confidence, structure, and consistency? This ebook was created to help you progress step by step towards your first longer distance, with a progressive 16-week plan designed for runners who want to train with more clarity and purpose.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eThe beginner 10K plan combines intervals, endurance sessions, strength training, mobility work, and recovery to help you build endurance, cardiovascular fitness, and pacing control throughout the process. The weekly structure was designed to create consistency and help you arrive at race day better prepared both physically and mentally.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eThis ebook is ideal for runners who already run regularly and want to take the next step in a more organised way. Throughout the plan, you will work through different types of running, including easy runs, progressive runs, long runs, continuous runs, and race pace work, always with clear guidance so you can better understand the purpose of each session.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIn addition to the training plan, you will also find strength and mobility exercises, explanations of RPE, heart rate zones, warm-up, cool-down, and recovery, so you can train with greater awareness and reduce the risk of injury.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIf you are looking for a beginner 10K plan, a 10K running ebook, or a training plan for your first 10K, this resource was designed to guide you with structure, progression, and confidence all the way to the finish line.\u003c\/p\u003e","brand":"LA COACH DIANA","offers":[{"title":"POR - Portuguese \/ PDF","offer_id":57711825977731,"sku":null,"price":34.9,"currency_code":"EUR","in_stock":true},{"title":"POR - Portuguese \/ PDF + TrainingPeaks Upgrade","offer_id":57745401282947,"sku":null,"price":40.89,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF","offer_id":57711826010499,"sku":null,"price":34.9,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF + TrainingPeaks Upgrade","offer_id":57745401315715,"sku":null,"price":40.89,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/files\/IMG_6943.jpg?v=1773139366"},{"product_id":"plano-10km-intermedio","title":"10K Intermediate Plan","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eDo you want to run 10K with more speed, confidence, and consistency? This ebook was created for runners who already have a training base and want to improve with a structured, progressive, and challenging plan designed to enhance performance without losing balance across the weeks.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eOver 16 weeks, you will work through different running stimuli with interval sessions, progressive runs, endurance work, and sessions guided by intensity zones. The weekly structure also includes strength training and mobility work, helping you improve technique, running economy, aerobic capacity, and effort control.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eThis intermediate 10K plan is ideal for runners who want to take the next step and prepare for a 10K race with more structure and purpose. The ebook helps you build consistency, improve pace, and arrive at the start line better prepared both physically and mentally.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIn addition to the training plan, you will find useful explanations on different types of running, race pace, RPE, heart rate zones, warm-up, cool-down, and recovery, so you can better understand each session and train with more intention.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIf you are looking for an intermediate 10K plan, a 10K running ebook, or a 10K training plan to improve your running, this resource was designed to help you train with structure, raise the quality of your sessions, and complete 10K with more confidence and stronger performance.\u003c\/p\u003e","brand":"LA COACH DIANA","offers":[{"title":"POR - Portuguese \/ PDF","offer_id":57711829221763,"sku":null,"price":35.9,"currency_code":"EUR","in_stock":true},{"title":"POR - Portuguese \/ PDF + TrainingPeaks Upgrade","offer_id":57745405706627,"sku":null,"price":41.89,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF","offer_id":57711829254531,"sku":null,"price":35.9,"currency_code":"EUR","in_stock":true},{"title":"ENG - English \/ PDF + TrainingPeaks Upgrade","offer_id":57745405739395,"sku":null,"price":41.89,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/files\/ASICS_CAMPANHA_1_58cda2e2-f4ed-4f28-92ef-0748db34d943.jpg?v=1773139285"},{"product_id":"upgrade-entrega-no-trainingpeaks","title":"Upgrade: Delivery on TrainingPeaks","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cstrong\u003eReceive your training plan on TrainingPeaks as well.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eWith this upgrade, in addition to receiving your plan in PDF format, you will also have it available in your TrainingPeaks account so you can follow it more easily in your day-to-day training.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cstrong\u003eWhat’s included:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eAccess to your plan on TrainingPeaks.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eAn easier way to follow your workouts in the calendar.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eSimple organisation of your training on mobile or desktop.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eA more practical way to track your progress throughout the plan.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"citation inline\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eAfter purchase, you will receive an email with activation instructions.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eYou must provide the email address linked to your TrainingPeaks account.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eYour plan will be available on the platform within up to 48 working hours after your details are confirmed.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIf you do not yet have an account, you can create a free TrainingPeaks account.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"citation inline\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cstrong\u003eImportant note:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eThis product is an add-on to the main PDF plan.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eValid only for customers who have purchased a compatible main plan.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eTrainingPeaks offers a free version, so you do not need a Premium plan to use this service.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"citation inline\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cstrong\u003eQuestions?\u003c\/strong\u003e\u003cbr\u003ePlease contact me before purchasing.\u003c\/p\u003e","brand":"LA COACH DIANA","offers":[{"title":"Default Title","offer_id":57744634347907,"sku":null,"price":5.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/files\/logoTP.jpg?v=1775645646"},{"product_id":"programa-meia-maratona-12-semanas","title":"Half Marathon Program 12 Weeks","description":"\u003cp\u003eAlready run 10K and feel like the half marathon is a big leap? Or have you already run a few half marathons but always seem stuck at the same time? This program takes what you can already do and takes you further — or faster.\u003c\/p\u003e\n\u003cp\u003eIt’s 12 weeks with clear progression, \u003cstrong\u003equality sessions\u003c\/strong\u003e (pace, threshold, intervals), and the \u003cstrong\u003estrength and mobility\u003c\/strong\u003e work that keep you going all the way to race day. You’ll know exactly what to do in every workout, and why. Method, not motivation.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e12 structured weeks in TrainingPeaks — with your workouts in your calendar.\u003c\/li\u003e\n\u003cli\u003eSyncs with your watch (Garmin, Coros, etc.) — works with the free TrainingPeaks account.\u003c\/li\u003e\n\u003cli\u003eA progression from your 10K to 21.1 km — or a focused block to help you run faster.\u003c\/li\u003e\n\u003cli\u003eQuality sessions to help you improve, not just pile up miles.\u003c\/li\u003e\n\u003cli\u003eStrength and mobility built in to help prevent injuries.\u003c\/li\u003e\n\u003cli\u003eAdapted to your race date.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e€99 one-time payment = €8.25\/week\u003c\/strong\u003e. No monthly fees. Yours forever.\u003c\/p\u003e","brand":"LA COACH DIANA","offers":[{"title":"Default Title","offer_id":58246862733699,"sku":null,"price":99.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/files\/LaCoachDiana-PlanosdeTreinoPersonalizados.png?v=1781525242"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0995\/6088\/2563\/collections\/IMG_6944.jpg?v=1776345240","url":"https:\/\/lacoachdiana.com\/en\/collections\/running-training-ebooks.oembed","provider":"LA COACH DIANA","version":"1.0","type":"link"}