Your week changed?
Tell Plauto beforehand. He fits the training to what you can do.
Athlete guide · PLAUTO
WELCOME
TO THE TEAM.
Everything you need to start well.
How the coaching works from payment to your first workout, and what changes on the track for where you are now. Read it here, watch the video or download the PDF to look things up whenever you need.
A word from the coach
So glad to have you here. Whether it’s your first 5K or your next ultra, the path is the same: consistency, technique and time. I prepare your training and adjust it every week. You train, tell me how it went, and we get better together.
Plauto Holanda · coach, CREF 005410-G/CE
How to read
this guide.
The guide on video
Rather watch?
It takes 9 minutes.
The video walks through the whole guide, page by page, with captions. It is in Portuguese. Tap a chapter to jump straight to it.
Chapters
Part 1For everyone
How the coaching works, from payment to everyday training.
From payment to your 1st workout
Your first
days.
From payment to your first workout, in this order.
Watch on video · 0:06- Before you pay
Agreement in your inbox
It arrives together with the payment link on WhatsApp.
- Day 0
Payment confirmed
Paying counts as accepting the agreement.
- Within 24 business hours
App, Plauto and group
The support team gives you access to the app, Plauto gets in touch and you join the athletes’ group.
- In the app
PAR-Q
A quick health questionnaire. Answered “yes” to any question? Your 1st workout waits for a medical clearance.
- With Plauto
Conversation and initial assessment
History, routine, goals. Before any training plan, he needs to get to know you.
- Then
Your 1st workout
From then on, the week’s workouts arrive every Sunday, in the app.
Weekend or holiday: the 24 business hours start on the next business day.
The weekly cycle
Every week,
the same cycle.
This is how your training stays the right size for you, week after week.
Watch on video · 0:37- 1Sunday
Your workouts arrive
The week’s workouts show up in the app, at no fixed time.
- 2Mon to Sat
You train
On your schedule, wherever you are.
- 3After every workout
You say how it went
Your watch syncs, and you comment in the app.
- 4End of the week
Plauto adjusts
He reads your feedback and builds the next week.
Missed a workout?
Carry on with the week. A missed workout isn’t made up by doubling the next one.
Feeling pain?
Reported early, it becomes an adjustment. Ignored, it becomes an injury.
The app
Your training lives
in the PLAUTO app.
On iPhone and Android. That’s where your workouts, Plauto’s comments and your race calendar live. The app is in Portuguese.
Watch on video · 0:56
With a watch
Connect your watch to the app
Your workout uploads on its own. Works with Apple, Garmin, COROS and Strava.
Without a watch
Treino do dia › Comentários
Share your time, how you felt and whether you completed it.
Plauto’s comment
Calendário › workout day › Comentários
Some comments are weekly.
New race
Calendário › + › Evento
Only after agreeing on it with Plauto.
Feedback
Without feedback, your coach
trains in the dark.
Comment on every workout in 3 lines. That’s what Plauto uses to adjust your next week.
Watch on video · 1:11- 1How did I feel?
- 2Did I complete the workout?
- 3Any pain or discomfort?
Helps a little
“Ok.”
Helps a lot
“I did the whole workout as planned, only felt tired in the last km. Effort 7. No pain.”
Send us your photos! Race, training, finish line, group. Communications team · +55 85 92161-8876 · @plauto.run
You authorize their use on PLAUTO’s social media and can withdraw it whenever you want.Perceived effort
The effort
scale.
Pace changes with heat, sleep and terrain. Effort doesn’t lie. Give a number from 1 to 10 in your comment.
Watch on video · 1:26Easy
Easy conversation
Recovery, warm-up, cool-down.
Moderate
Short sentences
Easy runs and long runs.
Hard
A few words
Race pace, threshold.
Maximum
No talking
Short repeats, final sprint.
The talk test
When in doubt, say a sentence. Out of breath on an easy run? Slow down. Walking counts too.
In the heat, pace drops
It’s normal in Fortaleza. Follow the effort asked for, not the number on your watch.
Want to know your reference pace?Take a field test and see your training zones on Meu Ritmo. Free, no sign-up.
meuritmo.plauto.run Team contacts
Every question has
its own address.
Save all three contacts. Talking to the right person gets you a faster answer.
Watch on video · 2:07Plauto
Training
Workouts, training plan, pace, pain and races.
WhatsApp +55 85 98828-1957Support team
Account, billing and app
Your details, charges (Asaas), pauses, renewals and problems with the app.
WhatsApp +55 85 98595-7867 contato@plauto.runCommunications team
Photos and stories
Send your race and training photos.
WhatsApp +55 85 92161-8876Plauto’s WhatsApp hours (Brasília time)
- Mon
- 9am–7pm
- Tue
- 9am–7pm
- Wed
- 9am–7pm
- Thu
- 9am–7pm
- Fri
- 9am–7pm
- Sat
- 9am–1pm
- Sun
- next day
Messages sent outside these hours, on Sunday or on a holiday are answered in the next period. In the athletes’ group we share experiences; individual guidance happens in a private chat with Plauto.
The agreement
The agreement
on one page.
The essentials, so nothing catches you by surprise.
Watch on video · 2:31- Day 0
Paid, you’re in
Paying counts as acceptance.
- Up to day 7
Changed your mind
100% back, on any plan.
- Day 8 to 30
Guarantee
3, 6 and 12-month plans: we keep at most one month.
- End of the period
Renews on its own
Same plan and length.
- 7 days late
App blocked
Until payment.
- 20 days late
Cancelled
To come back, a new sign-up.
Not renewing?
Let us know by the last day of the period. Not paying doesn’t cancel.
Cancelling later
Monthly: valid until the end of the month. 3, 6 and 12 months: months not yet started, minus 10%.
Pause
Up to 90 days, for a serious injury or a major setback. Each case is reviewed.
App down
Tell the team: your workout arrives by WhatsApp, e-mail or file within 2 business days.
Races
Registration, travel and accommodation are on you.
Personal use
Access and workouts are yours alone. They are not shared.
Full agreement (in Portuguese)All the rules, refund amounts and version history.
plauto.run/contrato Health
Health
comes first.
The coaching is online. You look after your body day to day, and we follow along closely.
Watch on video · 3:22- 01
An honest PAR-Q
It protects you. We recommend a medical check-up before you start or step up your running.
- 02
Something changed? Tell us
Injury, illness, surgery, pregnancy or new medication: tell Plauto right away.
- 03
You train unsupervised
The coaching is online. Watch out for traffic, the trail, heat, rain and hydration.
- 04
Stop and seek medical help
Chest painUnusual shortness of breathDizziness or faintingPalpitationsPain that doesn’t go away or gets worse
Then let Plauto know.
The unexpected
What if…?
Quick answers.
The most common situations in your first months, and what to do in each one.
Watch on video · 3:48I missed a workout
Carry on with the week and mention it in your comment. Don’t double the next one.
I’m travelling or my week got tight
Tell Plauto beforehand. He fits the training to what you can do.
I’m feeling pain
Minor pain: tell him early and it becomes an adjustment. Warning signs: stop and seek medical help (see the list under Health).
I want to run a race
Agree on it with Plauto first. Then add it to the app: Calendário › + › Evento.
My workout didn’t show up
Workouts arrive on Sunday, at no fixed time. Still nothing on Monday? Contact the support team.
The app won’t open
Tell the support team: your workout will reach you another way within 2 business days.
I don’t have a watch
You don’t need one. Comment on your workout in the app, and Plauto guides you with what you have.
I need to stop for a while
Talk to the support team. A pause lasts up to 90 days and each case is reviewed.
I don’t want to renew
Let the team know by the last day of the period. You can turn off renewal whenever you want.
I changed my e-mail or phone number
Tell the support team. That’s how charges and notices reach you.
Part 2Just your track
Read only the one for where you are now. When your goal changes, switch tracks.
Four tracks
Choose
your track.
One for each stage of your running. Tap yours to open it; the others are one tap away.
Watch on video · 4:21
01Starting outYou’re starting or coming back to running.
02ImprovingYou already run and want to get better with method.
03Race aheadYou’re running a race, from 5 to 42 km.
04Trail and ultraDirt, mountains and distances beyond 42.
Not sure about your level?10 questions, 2 minutes. It looks beyond pace: sleep, rest and injuries count too.
meuritmo.plauto.run/nivel Track 01 · Starting out
The basics,
done well.
At the start, consistency matters more than speed.
Watch on video · 4:42- 01
Running shoes: yes
Try them on at the end of the day, with running socks. About a finger’s width of room at the front. Comfortable from minute one. They last 500 to 800 km on average.
- 02
Light clothing
Breathable. Avoid thick cotton and seams that rub. A sports top with good support. Running socks.
- 03
Watch: optional
It helps, but you don’t need one. Without it, comment on your workout in the app.
- 04
Skin and sun
SPF 30 or higher, sweat-resistant. Moisturizer only after showering: before, it increases chafing. UV sunglasses help.
- 05
Walking is part of it
Mixing walking and running is a strategy, not a weakness. Use the talk test.
- 06
Strength training
Strong legs, glutes and core protect your stride. No need to wait to start: agree on it with Plauto.
Next track: Improving
Track 02 · Improving
Improving means adding
without breaking.
Every workout has a role, and every phase has a goal.
Watch on video · 5:17Every workout has a role
Every phase has a goal
- BaseVolume and consistency
- SpecificTrain like the race
- TaperThe load drops, you arrive fresh
- RaceHarvest day
- RecoveryRest for real
Easy on purpose
Most workouts are easy. Build up gradually and respect the easy weeks.
Data with context
The number shows the what. Your comment explains the why.
Signs of overdoing it
Worse sleep, heavy legs for days, high resting heart rate, a drop in performance. Speak up early.
Next track: Race ahead
Track 03 · Race ahead
Races are planned
with Plauto.
Choose it together with him, sign up and only then add it to the app.
Watch on video · 5:48Each distance asks for something
- 5 kmThe way in. Great for getting a feel for race day.
- 10 kmThe road-race classic.
- 15 to 21 kmMore base and patience. In a half, 1h30 to 2h30 of running.
- 42 kmA months-long cycle. A medical check-up and a talk about your base first.
Three goals, not one
- AThe perfect day
- BA good day
- CFinish well
Race week
During the week
- The load drops (taper)
- Sleep and water on track
- Pick up your race kit
- Check your bib and chip
- Learn the course and aid stations
The day before
- Rest
- Familiar food
- Everything laid out
- Nothing new
In your bag
- Bib and chip
- Tested shoes and socks
- Light clothes, cap and sunscreen
- Something to eat and water
Every race, a strategy.
There isn’t one single strategy. It depends on you: experience, goal, preparation and race day itself. What follows is a suggested starting point. You set your race strategy with Plauto.
Example: splitting the race into 3 parts
21K one possible split
42K one possible split
The numbers are illustrative. In 5 and 10 km races, a common trap: the first km feel easy, and speeding up early costs you later. Beginner, veteran, goal race or training race: each case calls for a different plan.
- 01
Test everything on long runs
Shoes, clothes, food and water. What wasn’t tested in training doesn’t go into the race.
- 02
Fuel along the way
Running for more than 1h30? Agree on carbs (gel, sports drink) with Plauto. In a marathon, at regular intervals.
- 03
Heat and aid stations
Drink at the aid stations. In the heat, effort rules, not pace. Walking is a strategy too.
- 04
After the finish
Drink, eat, walk a little and rest. Share it in the group and send your finish-line photo.
Next track: Trail and ultra
Track 04 · Trail and ultra
Trade the watch
for the terrain.
On the trail, pace varies. Effort counts, not pace.
Watch on video · 7:08- 01
Uphill
Alternate power hiking and running. Train on stairs, hills, dunes or an inclined treadmill. Poles: test them before the race.
- 02
Downhill
Short steps, knees bent, eyes 3 to 5 steps ahead. Strength and balance work spare your quads.
Each surface needs its own care
Dirt and mud
Slippery when it rains. Short, firm steps; choose where you step.
Rocks and roots
Risk of twisted ankles. Lift your feet higher.
Sand
More tiring. Low pace and short steps.
Study a trail race
Elevation profile
D+ is the total climbing; D−, the total descent. See where the long ones are.
GPX
Carry the route on your watch or phone.
Aid stations and cut-offs
Where to refuel and the latest time to pass each point.
In an ultra,
eating is training.
An ultra is patience with direction. Start slower than seems necessary.
What to bring
Essential
- Trail shoes
- Enough water
- Charged phone
- Sunscreen and cap
- Something to eat
Useful later
- Hydration vest
- Poles
- Windbreaker
- First aid
- No rush to buy everything
For ultras
- Headlamp and spare batteries
- Spare socks
- Anti-chafe balm
- Drop bag
- Mandatory gear
- 01
Eat on a schedule
At intervals set on your watch, without waiting to feel hungry or thirsty. Mix real food and gels. Electrolytes: agree on them with Plauto.
- 02
Your stomach is the 1st limit
Practice your fueling on long runs. Heat and altitude change how much you need.
- 03
Your head
The worst moment passes. Think about the next aid station, not the finish.
- 04
Choose the ultra together
Base, preparation time, rules, cut-offs and logistics. And a medical check-up.
Safety on the trail
Don’t go alone and tell someone where you’re going. Check the weather and sunset time. Follow the markings. Pain, dizziness or feeling unwell: stop and ask for help.
Glossary
Speaking the language
of running.
The terms that show up in the app, in Plauto’s comments and in the group, with the Portuguese word in brackets when it differs.
Watch on video · 8:31No term found. Ask Plauto in your workout comment.
Training
- Pace
- Minutes to run 1 km.
- Easy run (rodagem)
- Easy, continuous running.
- Recovery run (regenerativo)
- Very easy, to recover.
- Long run (longão)
- The longest workout of the week.
- Repeats (tiro)
- A fast stretch with rest.
- Intervals (intervalado)
- Fast stretches with recovery.
- Fartlek
- A play of paces, by feel.
- Progression run (progressivo)
- Starts easy and finishes harder.
- Threshold (limiar)
- The hardest pace you can hold for a long time.
- Zone (zona)
- The effort range of a workout.
- Cadence (cadência)
- Steps per minute.
- Volume
- How much you run in a week.
- Load (carga)
- Volume plus intensity.
- Taper (polimento)
- Reducing load before a race.
- Periodization (periodização)
- Training organized in phases.
- VO2max (VO2máx)
- Your body’s maximum capacity to use oxygen.
- Overreaching
- Too much load without enough recovery.
Race
- Race kit (kit)
- Bib, chip and goodies, picked up beforehand.
- Chip
- The sensor that records your time.
- Start wave (pelotão)
- The group you start in, by expected pace.
- Net time (tempo líquido)
- Counted from when you cross the start line.
- Gun time (tempo bruto)
- Counted from the starting gun.
- Race pace (pace de prova)
- The pace planned for the day.
- Split
- The time for each stretch, usually per km.
- Negative split
- Second half faster than the first.
- The wall (muro)
- When your body feels heavy and your head wants to stop.
- Gel
- Carbohydrate in a sachet.
- Pacer
- Someone who runs a set pace for others.
- PR
- Personal record.
- DNF
- Did not finish the race.
Trail and ultra
- D+ / D−
- Total climbing and total descent.
- Elevation profile (altimetria)
- The map of the climbs and descents.
- Single track
- A narrow trail, one person at a time.
- Technical (técnico)
- A stretch with rocks, roots or steps.
- Power hike
- Hard walking on a climb.
- Lugs (travas)
- The sole pattern that gives grip.
- Course markings (balizamento)
- The marks along the route.
- Aid station (ponto de apoio)
- A place with water, food and support.
- Cut-off
- The latest time to pass a point.
- Drop bag
- A bag of spare items left along the race.
- GPX
- The route file, for watch or phone.
Your first steps
See you at the
next workout.
Check off what you’ve done. The list is saved on this device.
Watch on video · 9:01 Plauto Run club on Strava Your workouts alongside the team.strava.com/clubs/plautorunPLAUTO. Running. No shortcuts.
General educational material. It does not replace a medical assessment or your coach’s guidance. Full rules at plauto.run/contrato (in Portuguese).