From 5K to your first 10K

Ebook in Portuguese

Run 10km without breaking in the middle of the way

A structured 10-week plan to evolve with consistency and without injury.

If you have been stuck at 5km or tried to increase the distance and ended up breaking, the problem was not lack of effort — it was lack of structure.

I want to run 10km →
  • Structured plan grounded in real physiology
  • Intensity right for progression without injury
  • Weekly volume that fits your routine

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

What will get you to 10km

  • ✓The only workouts that actually help you progress beyond 5km
  • ✓A ready-made plan that tells you exactly what to do each day
  • ✓What to eat before, during, and after long runs — kept simple
  • ✓How to finish 10km without blowing up mid-race
  • ✓How to double distance without getting hurt along the way
  • ✓Bonus: strength work to reduce injury risk

You do not have to guess how to train anymore.

I want to run 10km →

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

Everything you need to reach 10km

No confusing spreadsheets. No guesswork.

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)
Reached 10km by gradually increasing distance. For the first time I felt like my training was making sense.
— Gustavo L.

This plan is for you if:

  • ✅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

Picture crossing the 10km line knowing you earned it.

No blow-ups. No injury. No doubt.

I want to run 10km →Prefer personalized coaching? Try the RAI app →