WHAT YOU’LL RECEIVE IN THIS EBOOK
16-WEEK TRAINING PLAN
A structured week-by-week progression designed for people starting from zero or getting back into running. You will build a solid base and progress safely, without rushing or taking unnecessary risks.
PROGRESSIVE RUNNING WORKOUTS
Running sessions adapted to your current level, with clear guidance on pace, duration, and recovery. You will always know exactly what to do in each workout.
COMPLEMENTARY TRAINING
Specific strength exercises to build the right muscles, improve your running, and reduce the risk of injury. Simple, effective, and easy to fit into your routine.
MOBILITY AND CORE
Practical mobility and core routines to improve your posture, stability, and help prevent pain and imbalances. Everything is explained step by step.
ACCESSIBLE CONTENT
Simple language, with no unnecessary technical terms. You will understand exactly what to do, when to do it, and why, without confusion.
PRACTICAL AND ADAPTABLE FORMAT
Designed for your real-life routine. You can follow the plan at your own pace, adjust it when needed, and keep everything in PDF format, always within reach, wherever you are.
DO YOU ALSO WANT THIS PLAN ON TRAININGPEAKS?
With the TrainingPeaks upgrade, you will receive your plan in PDF format and also in your TrainingPeaks account. This way, you can follow each workout more easily, in a more organized and practical way, as part of your everyday routine.
- Your plan organized in your calendar, week by week
- Easy access on your phone and computer
- Workouts are easier to follow on your watch, when compatible with your device
- Less need to memorize workout blocks, paces, or repetitions
- Helps you stay more consistent with your training routine
- Ideal for anyone who values simplicity and wants to follow the plan with greater clarity
HOW IT WORKS
After purchase, you will receive the plan in PDF format by email, along with instructions to create or connect your TrainingPeaks account.
After that, I will get in touch with you so you can choose the day you want to start the plan.
From there, you will be able to view your workouts in the calendar and, when compatible with your device, follow them more easily on your watch.
You do not need a Premium plan. A free TrainingPeaks account is enough to use this service, and the watch experience will depend on your device’s compatibility with the platform.
Choose the version with the upgrade and train with more clarity.
FREQUENTLY ASKED QUESTIONS
Yes, it was created especially for people who have never run before or are starting from zero. The plan begins in a gradual and progressive way.
The plan lasts 16 full weeks, structured to take you from zero to 5K with safety and confidence.
The plan includes running, strength, mobility, and core sessions spread throughout the week and adapted to your level.
You do not need much. A good pair of running shoes and comfortable clothing are enough to get started.
Yes, the strength, mobility, and core exercises can be done at home without any special equipment.
You will receive the ebook as a PDF by email immediately after payment is confirmed. You can download it and save it to your device.
Yes, the PDF can be opened on any device, including your phone, tablet, or computer. You can take your plan with you wherever you go.
That is not a problem. The plan is flexible, and you can adjust it at your own pace. What matters most is staying consistent over time, not being perfect.
Yes, that is exactly what it was designed for. You start with a mix of walking and running, then progress safely until you are able to run 5K continuously.