{"product_id":"plano-5k-intermedio","title":"Plano 5K Intermédio","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eQueres evoluir na corrida e preparar os teus 5 km com mais estrutura, intensidade e confiança? Este ebook foi criado para corredores que já têm uma base e querem passar ao nível seguinte com um plano progressivo, equilibrado e fácil de seguir. Ao longo de 16 semanas, vais trabalhar a tua resistência, ritmo e consistência com uma combinação estratégica de corrida, força e mobilidade.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-5Km-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\/bd15455f-7aeb-442d-bb40-ca58405eb8cf\/Ebook-5Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYEQY7SFYN5\u0026amp;Signature=fJIxwiCXM8aE9uKGmGPb6VViZzo%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJHMEUCIQCNa32gUEtMPS1G9Qbfg%2B33i59LI532DyIDI%2BdSj%2FeRqQIgY036HpJwJlbaO5OyxVp2xOfB49DTZoLksi66nZWDbyoq8wQIWhABGgw2OTk3NTMzMDk3MDUiDOdh9GMPX0Dc0nGYISrQBHGn%2BO8puVIe2zAFsb%2FN5cjqpXqMNmE39MAogQ0Z7zeeMxdr6kn2fR2vW5ldQ1KgpotDnngHPO9kRZC2Tui5Sfv88nBE1T1UrJ7MrfXZPCdsdn%2BESCGHyQJKLiKBpJYGjaNxctWLzxHo7Yp6GoTnCCn6uQ%2F4f%2F5eSRs42S4C8twt%2FNBOMCWuch7AX2vRbDu8eOT8gnKH%2FCFb0koH7g6ZqfPnWXiBoAlLFomFdXYUX%2F43t8N10LPKJ7YlYjJWcuourNaSB9FdhuIWYgyuptTLiKOmj0QJQ860wu%2FkPng8fuXwqC2s14mtq2fgmnesw0OS%2BYvEqgUEcwz%2BVW%2BT6NT21JjHJTvuMJFp4d1b%2FQtEZm7CAQiJt8FMlIcEqmqFN95Ko4ERfhNw8YcOgSB5nT3rxINF7IrAGyIgV95V%2B68HkxR5V1kwS7fUykYe6bFyoHyYQWvx28aGRS0ITXOwZl%2F46O%2B17Tu8zegivQDqb9l81z268S909lnGRe4w%2FzjN00a%2FjCkZ3LpLm4ug0kSwsDoNLdCQ66KIMZ9U%2BuEIkvOHTV76lL8M3uJvIKCBEP9ohfsO4YmZyJfE8UjR11HqazcZsAHwXa7ZNH%2BAwapMKLUCMRF%2BQHc79TLAQdJGkNB6zndqalpJOhEBjkJJLfv5cNk%2BPntOVUxniwYx8l%2BXLvbrINpb5P4H3Pjoefdg%2FhokrLRAIyL9QfU0HYnmX5vIzqWGWzi1SovYcA29dQt%2BSYWw1tu67rN%2FEzsROYFCNK2dEqblvKJCaSvaeaWuG45NzxWsv4Ew45%2B1zgY6mAGEFnWXmAV15J8uBObyUDHHyTCuSHXwfzmfWVr23ytYvDGk3DKUTSBoPQv5AKy%2F1uB4G9D7icM3ZfcbJ2EG39kXOAxQb1m4QFfDGFoP%2BRX3D55xn1Zn%2FHyRwpFyYo2DBVCu0hni6HnRJf9Wg%2FK6mHbXS937gLLoAnFBKASbGhfJMDPqRsF%2FVO9V8F7ltLoZhfc4uHDvGQtTWg%3D%3D\u0026amp;Expires=1775063694\" 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 5K intermédio é indicado para quem já corre 2 a 3 vezes por semana e procura um método mais completo para melhorar desempenho e chegar à prova com melhor preparação. Inclui treinos em diferentes zonas de intensidade, sessões contínuas, trabalho intervalado e progressão semanal pensada para desenvolver capacidade aeróbia, velocidade e confiança.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-5Km-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\/bd15455f-7aeb-442d-bb40-ca58405eb8cf\/Ebook-5Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYEQY7SFYN5\u0026amp;Signature=fJIxwiCXM8aE9uKGmGPb6VViZzo%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJHMEUCIQCNa32gUEtMPS1G9Qbfg%2B33i59LI532DyIDI%2BdSj%2FeRqQIgY036HpJwJlbaO5OyxVp2xOfB49DTZoLksi66nZWDbyoq8wQIWhABGgw2OTk3NTMzMDk3MDUiDOdh9GMPX0Dc0nGYISrQBHGn%2BO8puVIe2zAFsb%2FN5cjqpXqMNmE39MAogQ0Z7zeeMxdr6kn2fR2vW5ldQ1KgpotDnngHPO9kRZC2Tui5Sfv88nBE1T1UrJ7MrfXZPCdsdn%2BESCGHyQJKLiKBpJYGjaNxctWLzxHo7Yp6GoTnCCn6uQ%2F4f%2F5eSRs42S4C8twt%2FNBOMCWuch7AX2vRbDu8eOT8gnKH%2FCFb0koH7g6ZqfPnWXiBoAlLFomFdXYUX%2F43t8N10LPKJ7YlYjJWcuourNaSB9FdhuIWYgyuptTLiKOmj0QJQ860wu%2FkPng8fuXwqC2s14mtq2fgmnesw0OS%2BYvEqgUEcwz%2BVW%2BT6NT21JjHJTvuMJFp4d1b%2FQtEZm7CAQiJt8FMlIcEqmqFN95Ko4ERfhNw8YcOgSB5nT3rxINF7IrAGyIgV95V%2B68HkxR5V1kwS7fUykYe6bFyoHyYQWvx28aGRS0ITXOwZl%2F46O%2B17Tu8zegivQDqb9l81z268S909lnGRe4w%2FzjN00a%2FjCkZ3LpLm4ug0kSwsDoNLdCQ66KIMZ9U%2BuEIkvOHTV76lL8M3uJvIKCBEP9ohfsO4YmZyJfE8UjR11HqazcZsAHwXa7ZNH%2BAwapMKLUCMRF%2BQHc79TLAQdJGkNB6zndqalpJOhEBjkJJLfv5cNk%2BPntOVUxniwYx8l%2BXLvbrINpb5P4H3Pjoefdg%2FhokrLRAIyL9QfU0HYnmX5vIzqWGWzi1SovYcA29dQt%2BSYWw1tu67rN%2FEzsROYFCNK2dEqblvKJCaSvaeaWuG45NzxWsv4Ew45%2B1zgY6mAGEFnWXmAV15J8uBObyUDHHyTCuSHXwfzmfWVr23ytYvDGk3DKUTSBoPQv5AKy%2F1uB4G9D7icM3ZfcbJ2EG39kXOAxQb1m4QFfDGFoP%2BRX3D55xn1Zn%2FHyRwpFyYo2DBVCu0hni6HnRJf9Wg%2FK6mHbXS937gLLoAnFBKASbGhfJMDPqRsF%2FVO9V8F7ltLoZhfc4uHDvGQtTWg%3D%3D\u0026amp;Expires=1775063694\" 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, o ebook inclui exercícios de mobilidade, treino de força e explicações práticas sobre RPE, zonas de frequência cardíaca e organização do esforço, para que consigas compreender melhor cada sessão e tirar mais partido do processo.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-5Km-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\/bd15455f-7aeb-442d-bb40-ca58405eb8cf\/Ebook-5Km-Intermedio-PT.pdf?AWSAccessKeyId=ASIA2F3EMEYEQY7SFYN5\u0026amp;Signature=fJIxwiCXM8aE9uKGmGPb6VViZzo%3D\u0026amp;x-amz-security-token=IQoJb3JpZ2luX2VjEJH%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJHMEUCIQCNa32gUEtMPS1G9Qbfg%2B33i59LI532DyIDI%2BdSj%2FeRqQIgY036HpJwJlbaO5OyxVp2xOfB49DTZoLksi66nZWDbyoq8wQIWhABGgw2OTk3NTMzMDk3MDUiDOdh9GMPX0Dc0nGYISrQBHGn%2BO8puVIe2zAFsb%2FN5cjqpXqMNmE39MAogQ0Z7zeeMxdr6kn2fR2vW5ldQ1KgpotDnngHPO9kRZC2Tui5Sfv88nBE1T1UrJ7MrfXZPCdsdn%2BESCGHyQJKLiKBpJYGjaNxctWLzxHo7Yp6GoTnCCn6uQ%2F4f%2F5eSRs42S4C8twt%2FNBOMCWuch7AX2vRbDu8eOT8gnKH%2FCFb0koH7g6ZqfPnWXiBoAlLFomFdXYUX%2F43t8N10LPKJ7YlYjJWcuourNaSB9FdhuIWYgyuptTLiKOmj0QJQ860wu%2FkPng8fuXwqC2s14mtq2fgmnesw0OS%2BYvEqgUEcwz%2BVW%2BT6NT21JjHJTvuMJFp4d1b%2FQtEZm7CAQiJt8FMlIcEqmqFN95Ko4ERfhNw8YcOgSB5nT3rxINF7IrAGyIgV95V%2B68HkxR5V1kwS7fUykYe6bFyoHyYQWvx28aGRS0ITXOwZl%2F46O%2B17Tu8zegivQDqb9l81z268S909lnGRe4w%2FzjN00a%2FjCkZ3LpLm4ug0kSwsDoNLdCQ66KIMZ9U%2BuEIkvOHTV76lL8M3uJvIKCBEP9ohfsO4YmZyJfE8UjR11HqazcZsAHwXa7ZNH%2BAwapMKLUCMRF%2BQHc79TLAQdJGkNB6zndqalpJOhEBjkJJLfv5cNk%2BPntOVUxniwYx8l%2BXLvbrINpb5P4H3Pjoefdg%2FhokrLRAIyL9QfU0HYnmX5vIzqWGWzi1SovYcA29dQt%2BSYWw1tu67rN%2FEzsROYFCNK2dEqblvKJCaSvaeaWuG45NzxWsv4Ew45%2B1zgY6mAGEFnWXmAV15J8uBObyUDHHyTCuSHXwfzmfWVr23ytYvDGk3DKUTSBoPQv5AKy%2F1uB4G9D7icM3ZfcbJ2EG39kXOAxQb1m4QFfDGFoP%2BRX3D55xn1Zn%2FHyRwpFyYo2DBVCu0hni6HnRJf9Wg%2FK6mHbXS937gLLoAnFBKASbGhfJMDPqRsF%2FVO9V8F7ltLoZhfc4uHDvGQtTWg%3D%3D\u0026amp;Expires=1775063694\" 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 5K intermédio, um ebook de corrida 5 km ou um plano de treino 5 km para evoluir na corrida, este recurso foi pensado para te ajudar a treinar com mais método, mais clareza e melhor preparação até ao dia da prova.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-flex\" aria-label=\"Ebook-5Km-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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