From zero to your first 5k

Ebook in Portuguese

Go from zero to your first 5km in 8 weeks

A simple, progressive plan if you have never run — or you tried and quit.

Even if today you cannot run for five minutes straight.

I want to run 5km →
  • Built for real beginners
  • You know exactly what to do in every workout
  • 3 workouts per week — a rhythm that fits real life

Secure checkout via Hotmart — Pix, card, and other methods.

What will get you off the couch

  • ✓How to run without quitting in the first weeks
  • ✓How to go from zero to running 5km non-stop
  • ✓How to run without pain and without getting hurt
  • ✓How to make running a habit (without relying on motivation)
  • ✓Bonus: your guide to your first 5km race

You do not have to guess the next step — the plan guides you workout by workout.

I want to run 5km →

Secure checkout via Hotmart — Pix, card, and other methods.

Step by step from zero

Less abstract theory, more real situations — so you know what to expect.

01Why most people quit in the first weeks (and how to avoid it)
02How your body responds when you start — explained in simple terms
03Shoes, warm-up, food, and strength for everyday runners
048-week plan: 3 workouts per week, checklists, and a clear day-by-day path
05How to keep going when motivation disappears
06Bonus: your first 5km race
Running was so painful for me, and I always quit. This plan helped me run 5km without stopping or getting hurt.
— Marina S.

This plan is for you if:

  • ✅You have tried to start and could not stick with it
  • ✅Starting from zero or restarting after quitting
  • ✅Tired of generic plans that never worked
  • ✅You want it explained simply, at your pace
  • ✅You have a 5km race as your goal

Who it's not for

  • ❌Experienced runners chasing a PB
  • ❌Competitive athletes

Imagine running 5km non-stop for the first time.

No walking. No quitting. No doubt.

I want to run 5km →Prefer personalized coaching? Try the RAI app →