🏃 Ebook for runners

Written in Portuguese

From 5km to 10km

The 10-week program to double your distance with consistency and safety.

Science-based. No guesswork.

Buy the ebook →

What you'll learn

  • ✓How to double your distance without getting injured
  • ✓Types of training that make a difference
  • ✓A 10-week plan that tells you exactly what to do each day
  • ✓What to eat before, during and after long runs
  • ✓How to start and finish 10km without blowing up halfway
  • ✓Bonus: strength exercises that prevent injury

What's inside

0110km physiology explained in practical terms
02The 5 progressive training phases
03Easy run, threshold training and long run
04Nutrition and recovery for runs over 45 minutes
05Race strategy: negative splits km by km
06Bonus: Strength Training Guide (home & gym)

Who it is for

  • ✅Runners who have already done 5km and want to double the distance safely
  • ✅Those who want to understand the physiology behind training, not just follow a plan
  • ✅Runners who feel stuck at 5km and do not know how to progress safely
  • ✅Anyone with a 10km race as their next goal

Who it's not for

  • ❌Beginners who have not yet completed their first 5km
  • ❌Competitive athletes chasing performance records

On week 10, you cross the 10km finish line.

10 weeks. 3 session types. Real progression.

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