📚 Beginner running ebook

Written in Portuguese

From the Couch to 5km

The 8-week guide for those who tried running and quit.

For those starting from scratch, or starting over. This time, the right way.

Use codeCOMEÇA5for R$ 10 off

Buy the ebook →

What you'll learn

✓Why you will finish this time, without quitting in the first weeks
✓Run 5km non-stop in 8 weeks, starting from zero
✓How to avoid the pain that made you stop before
✓What to eat, wear, and spend to start today
✓How to build a 3x weekly running habit without relying on motivation
✓Bonus: complete guide to your first 5km race

What's inside

01The generic spreadsheet trap

02Running physiology for beginners

03Shoes, warm-up, nutrition and strength

048-week plan with interactive checklists

05How not to quit again

06Bonus: your first 5km race

Who it is for

✅Starting from zero or restarting after quitting
✅Tired of generic plans that never worked
✅Want to understand how your body works while running
✅Have a 5km race as your goal

Who it's not for

❌Experienced runners chasing a PB
❌Competitive athletes

On week 8, you cross the finish line.

8 weeks. 3 workouts per week. One 5km race.

Use codeCOMEÇA5for R$ 10 off

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