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 →Learn how to train better in each phase of the month. (Portuguese only)
Practical guide for women who want to adapt training and recovery to hormonal phases and keep progressing month after month.
View the guide (PT) →Prefer personalized coaching?
The RAI app builds your weekly plan adapted to your pace and history.
Try the app — free →