Training
Get ready on the course
Club runs on the race's streets, plans for every level, and coaches who answer your questions. All free for entrants.
Plans
Beginner8 weeks
First 5K
Three runs a week, walking breaks at first, from twenty minutes to the whole distance without stopping.
Intermediate10 weeks
Strong 10K
Four runs a week with one session of hill repeats, so the Avenida feels like a friend on race day.
Advanced12 weeks
Faster 10K
Intervals, a tempo run and a long run every week, built around your goal pace.
Club runs
- Tuesday19:00
Praça do Comércio, by the arch
Six to eight kilometres along the river, three pace groups. Everyone gets back together.
- Saturday08:30
Jardim da Estrela, main gate
The hills of the course in easy loops, then coffee.
Coaches
Rita Almeida
Head coach, 10K and half marathon
Rita has coached road runners for fifteen years and still runs the Tuesday river loop every week. She writes the 10K plans and leads the hill sessions at Estrela.
Duarte Neves
Coach, first 5K and beginners
Duarte started running at forty and coaches people who think they can't. He leads the slowest group on every club run, and nobody gets left behind.
Marta Sousa
Physiotherapist, injuries and strength
Marta keeps runners running: strength sessions after the Saturday run and a calm answer to every ache before race day.
Ask a coach
Twenty minutes on a video call: your plan, an injury you're nursing, your goal time. Free for entrants.
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