{"product_id":"plano-10km-intermedio","title":"Plano 10Km Intermédio","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eQueres correr 10 km com mais ritmo, confiança e consistência? Este ebook foi criado para corredores que já têm base de treino e querem evoluir com um plano estruturado, desafiante e progressivo, pensado para melhorar desempenho sem perder equilíbrio ao longo das semanas.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-10Km-Intermedio-PT.pdf\" data-state=\"closed\"\u003e\u003cspan class=\"citation inline\"\u003e\u003ca rel=\"noopener\" class=\"inline-flex max-w-full min-w-0\" href=\"https:\/\/ppl-ai-file-upload.s3.amazonaws.com\/web\/direct-files\/attachments\/163989072\/8919185d-d25b-4f89-90c2-b840418b7a08\/Ebook-10Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYE6GSDFNNH\u0026amp;Signature=F0TADX7mApvtwMiHd0QZyb4JD8Y%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJIMEYCIQDV5pQfgraH8%2BgO6Dvxq%2BRXv8rCqAsfRkPgUhGxQA%2F9nQIhAMK5Ta88tHUPjIs7tvlGEVeIezdOWipAfnFlA7noez8GKvMECFoQARoMNjk5NzUzMzA5NzA1IgzRXsK0LG8i3gG93z4q0ATzqDhDLEPYp1QBc55c6tMG8oEAmXvK8aZFnVJIY3wLDokeSbaJ4UHBZXzaH4bBMb%2Frj%2BG8a4VetFYdTKdYnNe%2F2S6ZMLVWkjF4i1N7hm%2FWPshwdti%2Bq7UrRyeuBMNqJAf6SZNtxzYvy0cWKcS65kZeyqRuGiLvfJ5EfGHz4j%2FNHcCItWlRvcqjzeIa3ZR8RWIqOGXBpfgUzKcq%2FWVPTibBn0hUT3JlPJOFMoyVzXuJ0LTvQ5fmx%2FQVe0XLNsNyUIBoXEg7UEiEayGdv3V4Xg35Gv8U8ysd46DVOc5ObEuEPYNcpYjmXqG3HxeFDw%2BZmCDk6ykn7lmzPFhqEsgIL2wXv5SybBbGMnxq5kYMz5CI5gHhRiTRZzUq89yu69kCfy5E2wjGPtE48X%2FZ5lUoHqLPXdZsDT6g5CX3N4bR7MWCzGcf8CC9TuQWSNxAIS25fcQeIC25LYUU6sB5KNNCBjqdgSDcQd%2FB%2FnPSp6Nf1MAu2AaXzwIiGfk%2Bf1zBI4pL%2FaDErZH10w%2FrsFVLIhd8DTnJR%2FN%2FCo7r8YMdt5dsp%2BjRa0xsQMnX%2FQ5c8sVezZEGrPRT5IN%2Ba8iYJNrizxuBXjUlmScHvn%2BZNa96tr5X13X1qJ6AFzyiyY%2BoLPGzh5E5wTMKMQGMRxNiY%2FNs8hhawMQZYalWQUrv6ftEgagr54Uc7%2BIzRusTVUdiSMOtshn5DzE6U%2F5DvkIEPKvzfmVog%2F7FC4nu1k5pI1qR16VjazP695k8GbRCPuPJQI53CmIhQqx3OIisN%2B41j8n8PkUzN5wJMLaetc4GOpcBY0WgMd7VcCGyQaykRd1o4a1hPheUGWvhlBQHKkvxKgJTFEdYcIZ9Xo9D6g23Rj%2BtGfLX5S2xarCKO1e1pXH1nStfRRK6%2BGfWcvtC2FnwnLbBn1DTQWRbyDfdVwFo%2FRFWMk2UaW7CBJ56zRYPYKugyVq6JKQuS3ADbbLfWb27RTxvp10BttzXTrhA4S3SPs23fJUq%2BOuVag%3D%3D\u0026amp;Expires=1775064063\" target=\"_blank\"\u003e\u003c\/a\u003e\u003c\/span\u003e\u003c\/span\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\"\u003eAo longo de 16 semanas, vais trabalhar diferentes estímulos de corrida com séries, treinos progressivos, corrida em volume e sessões orientadas por zonas de intensidade. A estrutura semanal integra também treino de força e mobilidade, ajudando-te a melhorar técnica, economia de corrida, capacidade aeróbia e controlo do esforço.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-10Km-Intermedio-PT.pdf\" data-state=\"closed\"\u003e\u003cspan class=\"citation inline\"\u003e\u003ca rel=\"noopener\" class=\"inline-flex max-w-full min-w-0\" href=\"https:\/\/ppl-ai-file-upload.s3.amazonaws.com\/web\/direct-files\/attachments\/163989072\/8919185d-d25b-4f89-90c2-b840418b7a08\/Ebook-10Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYE6GSDFNNH\u0026amp;Signature=F0TADX7mApvtwMiHd0QZyb4JD8Y%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJIMEYCIQDV5pQfgraH8%2BgO6Dvxq%2BRXv8rCqAsfRkPgUhGxQA%2F9nQIhAMK5Ta88tHUPjIs7tvlGEVeIezdOWipAfnFlA7noez8GKvMECFoQARoMNjk5NzUzMzA5NzA1IgzRXsK0LG8i3gG93z4q0ATzqDhDLEPYp1QBc55c6tMG8oEAmXvK8aZFnVJIY3wLDokeSbaJ4UHBZXzaH4bBMb%2Frj%2BG8a4VetFYdTKdYnNe%2F2S6ZMLVWkjF4i1N7hm%2FWPshwdti%2Bq7UrRyeuBMNqJAf6SZNtxzYvy0cWKcS65kZeyqRuGiLvfJ5EfGHz4j%2FNHcCItWlRvcqjzeIa3ZR8RWIqOGXBpfgUzKcq%2FWVPTibBn0hUT3JlPJOFMoyVzXuJ0LTvQ5fmx%2FQVe0XLNsNyUIBoXEg7UEiEayGdv3V4Xg35Gv8U8ysd46DVOc5ObEuEPYNcpYjmXqG3HxeFDw%2BZmCDk6ykn7lmzPFhqEsgIL2wXv5SybBbGMnxq5kYMz5CI5gHhRiTRZzUq89yu69kCfy5E2wjGPtE48X%2FZ5lUoHqLPXdZsDT6g5CX3N4bR7MWCzGcf8CC9TuQWSNxAIS25fcQeIC25LYUU6sB5KNNCBjqdgSDcQd%2FB%2FnPSp6Nf1MAu2AaXzwIiGfk%2Bf1zBI4pL%2FaDErZH10w%2FrsFVLIhd8DTnJR%2FN%2FCo7r8YMdt5dsp%2BjRa0xsQMnX%2FQ5c8sVezZEGrPRT5IN%2Ba8iYJNrizxuBXjUlmScHvn%2BZNa96tr5X13X1qJ6AFzyiyY%2BoLPGzh5E5wTMKMQGMRxNiY%2FNs8hhawMQZYalWQUrv6ftEgagr54Uc7%2BIzRusTVUdiSMOtshn5DzE6U%2F5DvkIEPKvzfmVog%2F7FC4nu1k5pI1qR16VjazP695k8GbRCPuPJQI53CmIhQqx3OIisN%2B41j8n8PkUzN5wJMLaetc4GOpcBY0WgMd7VcCGyQaykRd1o4a1hPheUGWvhlBQHKkvxKgJTFEdYcIZ9Xo9D6g23Rj%2BtGfLX5S2xarCKO1e1pXH1nStfRRK6%2BGfWcvtC2FnwnLbBn1DTQWRbyDfdVwFo%2FRFWMk2UaW7CBJ56zRYPYKugyVq6JKQuS3ADbbLfWb27RTxvp10BttzXTrhA4S3SPs23fJUq%2BOuVag%3D%3D\u0026amp;Expires=1775064063\" target=\"_blank\"\u003e\u003c\/a\u003e\u003c\/span\u003e\u003c\/span\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\"\u003eEste plano 10K intermédio é ideal para quem quer dar o próximo passo na corrida e preparar uma prova de 10 km com mais método. O ebook ajuda-te a consolidar consistência, elevar o ritmo e chegar à linha de partida com melhor preparação física e mental.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-10Km-Intermedio-PT.pdf\" data-state=\"closed\"\u003e\u003cspan class=\"citation inline\"\u003e\u003ca rel=\"noopener\" class=\"inline-flex max-w-full min-w-0\" href=\"https:\/\/ppl-ai-file-upload.s3.amazonaws.com\/web\/direct-files\/attachments\/163989072\/8919185d-d25b-4f89-90c2-b840418b7a08\/Ebook-10Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYE6GSDFNNH\u0026amp;Signature=F0TADX7mApvtwMiHd0QZyb4JD8Y%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJIMEYCIQDV5pQfgraH8%2BgO6Dvxq%2BRXv8rCqAsfRkPgUhGxQA%2F9nQIhAMK5Ta88tHUPjIs7tvlGEVeIezdOWipAfnFlA7noez8GKvMECFoQARoMNjk5NzUzMzA5NzA1IgzRXsK0LG8i3gG93z4q0ATzqDhDLEPYp1QBc55c6tMG8oEAmXvK8aZFnVJIY3wLDokeSbaJ4UHBZXzaH4bBMb%2Frj%2BG8a4VetFYdTKdYnNe%2F2S6ZMLVWkjF4i1N7hm%2FWPshwdti%2Bq7UrRyeuBMNqJAf6SZNtxzYvy0cWKcS65kZeyqRuGiLvfJ5EfGHz4j%2FNHcCItWlRvcqjzeIa3ZR8RWIqOGXBpfgUzKcq%2FWVPTibBn0hUT3JlPJOFMoyVzXuJ0LTvQ5fmx%2FQVe0XLNsNyUIBoXEg7UEiEayGdv3V4Xg35Gv8U8ysd46DVOc5ObEuEPYNcpYjmXqG3HxeFDw%2BZmCDk6ykn7lmzPFhqEsgIL2wXv5SybBbGMnxq5kYMz5CI5gHhRiTRZzUq89yu69kCfy5E2wjGPtE48X%2FZ5lUoHqLPXdZsDT6g5CX3N4bR7MWCzGcf8CC9TuQWSNxAIS25fcQeIC25LYUU6sB5KNNCBjqdgSDcQd%2FB%2FnPSp6Nf1MAu2AaXzwIiGfk%2Bf1zBI4pL%2FaDErZH10w%2FrsFVLIhd8DTnJR%2FN%2FCo7r8YMdt5dsp%2BjRa0xsQMnX%2FQ5c8sVezZEGrPRT5IN%2Ba8iYJNrizxuBXjUlmScHvn%2BZNa96tr5X13X1qJ6AFzyiyY%2BoLPGzh5E5wTMKMQGMRxNiY%2FNs8hhawMQZYalWQUrv6ftEgagr54Uc7%2BIzRusTVUdiSMOtshn5DzE6U%2F5DvkIEPKvzfmVog%2F7FC4nu1k5pI1qR16VjazP695k8GbRCPuPJQI53CmIhQqx3OIisN%2B41j8n8PkUzN5wJMLaetc4GOpcBY0WgMd7VcCGyQaykRd1o4a1hPheUGWvhlBQHKkvxKgJTFEdYcIZ9Xo9D6g23Rj%2BtGfLX5S2xarCKO1e1pXH1nStfRRK6%2BGfWcvtC2FnwnLbBn1DTQWRbyDfdVwFo%2FRFWMk2UaW7CBJ56zRYPYKugyVq6JKQuS3ADbbLfWb27RTxvp10BttzXTrhA4S3SPs23fJUq%2BOuVag%3D%3D\u0026amp;Expires=1775064063\" target=\"_blank\"\u003e\u003c\/a\u003e\u003c\/span\u003e\u003c\/span\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\"\u003eAlém do plano de treino, encontras explicações úteis sobre tipos de corrida, ritmo de prova, RPE, zonas de frequência cardíaca, aquecimento, arrefecimento e recuperação, para que consigas compreender melhor cada sessão e treinar com mais intenção.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-10Km-Intermedio-PT.pdf\" data-state=\"closed\"\u003e\u003cspan class=\"citation inline\"\u003e\u003ca rel=\"noopener\" class=\"inline-flex max-w-full min-w-0\" href=\"https:\/\/ppl-ai-file-upload.s3.amazonaws.com\/web\/direct-files\/attachments\/163989072\/8919185d-d25b-4f89-90c2-b840418b7a08\/Ebook-10Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYE6GSDFNNH\u0026amp;Signature=F0TADX7mApvtwMiHd0QZyb4JD8Y%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJIMEYCIQDV5pQfgraH8%2BgO6Dvxq%2BRXv8rCqAsfRkPgUhGxQA%2F9nQIhAMK5Ta88tHUPjIs7tvlGEVeIezdOWipAfnFlA7noez8GKvMECFoQARoMNjk5NzUzMzA5NzA1IgzRXsK0LG8i3gG93z4q0ATzqDhDLEPYp1QBc55c6tMG8oEAmXvK8aZFnVJIY3wLDokeSbaJ4UHBZXzaH4bBMb%2Frj%2BG8a4VetFYdTKdYnNe%2F2S6ZMLVWkjF4i1N7hm%2FWPshwdti%2Bq7UrRyeuBMNqJAf6SZNtxzYvy0cWKcS65kZeyqRuGiLvfJ5EfGHz4j%2FNHcCItWlRvcqjzeIa3ZR8RWIqOGXBpfgUzKcq%2FWVPTibBn0hUT3JlPJOFMoyVzXuJ0LTvQ5fmx%2FQVe0XLNsNyUIBoXEg7UEiEayGdv3V4Xg35Gv8U8ysd46DVOc5ObEuEPYNcpYjmXqG3HxeFDw%2BZmCDk6ykn7lmzPFhqEsgIL2wXv5SybBbGMnxq5kYMz5CI5gHhRiTRZzUq89yu69kCfy5E2wjGPtE48X%2FZ5lUoHqLPXdZsDT6g5CX3N4bR7MWCzGcf8CC9TuQWSNxAIS25fcQeIC25LYUU6sB5KNNCBjqdgSDcQd%2FB%2FnPSp6Nf1MAu2AaXzwIiGfk%2Bf1zBI4pL%2FaDErZH10w%2FrsFVLIhd8DTnJR%2FN%2FCo7r8YMdt5dsp%2BjRa0xsQMnX%2FQ5c8sVezZEGrPRT5IN%2Ba8iYJNrizxuBXjUlmScHvn%2BZNa96tr5X13X1qJ6AFzyiyY%2BoLPGzh5E5wTMKMQGMRxNiY%2FNs8hhawMQZYalWQUrv6ftEgagr54Uc7%2BIzRusTVUdiSMOtshn5DzE6U%2F5DvkIEPKvzfmVog%2F7FC4nu1k5pI1qR16VjazP695k8GbRCPuPJQI53CmIhQqx3OIisN%2B41j8n8PkUzN5wJMLaetc4GOpcBY0WgMd7VcCGyQaykRd1o4a1hPheUGWvhlBQHKkvxKgJTFEdYcIZ9Xo9D6g23Rj%2BtGfLX5S2xarCKO1e1pXH1nStfRRK6%2BGfWcvtC2FnwnLbBn1DTQWRbyDfdVwFo%2FRFWMk2UaW7CBJ56zRYPYKugyVq6JKQuS3ADbbLfWb27RTxvp10BttzXTrhA4S3SPs23fJUq%2BOuVag%3D%3D\u0026amp;Expires=1775064063\" target=\"_blank\"\u003e\u003c\/a\u003e\u003c\/span\u003e\u003c\/span\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\"\u003eSe procuras um plano 10K intermédio, um ebook de corrida 10 km ou um plano de treino 10 km para evoluir na corrida, este recurso foi pensado para te ajudar a treinar com estrutura, aumentar a qualidade dos teus treinos e completar 10 km com mais confiança e melhor desempenho.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-10Km-Intermedio-PT.pdf\" data-state=\"open\"\u003e\u003cspan class=\"citation inline\"\u003e\u003ca rel=\"noopener\" class=\"inline-flex max-w-full min-w-0\" 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