Written in Portuguese
Practical, science-backed material for every stage of your running journey.
The complete guide to your first race.
The 8-week guide for those starting from scratch — or starting over. Training plan, injury prevention, nutrition and habit building.
View the guide →The 10-week program to double your distance safely.
A 10-week program to double your distance safely. Threshold workouts, weekly long runs, target pace and how to avoid the most common transition mistakes.
View the guide →Prefer personalized coaching?
The RAI app builds your weekly plan adapted to your pace and history.
Try the app — free →