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RUNNERS STRENGTH + TECHNIQUE – 100% Body Weight

Author

TCO - Treinamento de Corrida

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Length

4 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

All Runners; Body Weight; 100% Video Demonstration; 4 weeks; 5 practices/week; Start at any moment; Reusable (repeat it when it’s done)



Take your running to the next level!

4 weeks plan with Training Sessions focused in develop:

- Strength;
- Joint Mobility;
- Running technique.

You won’t need any equipment or special tool since all the exercises are body weight performed.

*** All exercises with video demonstration ***


Is this training plan for all runners?


This is a fundamental strength training for runners, so all athletes could have benefits performing the 4 weeks RUNNERS STRENGTH & DRILLS program.



Why use TCO’s Training Plans?


- Worksheets are detailed and flexible, created by coaches, Darlan Duarte and Rafael George and applied successfully to runners all over the world;


- Access via e-mail for any support on doubts regarding your worksheet;


- Reuse your worksheet as many times as you like. Updates are always FREE;


- Join thousands of runners that already train with us!


What our athletes say


“I always like training in a group, I didn’t believe training at a distance would work. But with TCO, I really managed to adapt to this model, all you need is discipline and results happen” Ricardo Lopes, June 2019


“ My focus has always been developing my running. With TCO I managed to have a support system that is simple, practical and fits in my pocket” Michele Frenkel, August 2019


More testimonials


Darlan Duarte: Runner and coach


Works in coaching and run training since 2003. During this time, he has trained over 1000 runners, from beginners to Ultra Marathon runners.


As a runner, he has taken part in races like the UpHill Marathon, Berlin Marathon, São Paulo Marathon, Rio Marathon, as well as many half marathons and 5km and 10km races.


He has also been working since 2008 on the formation and capacitation of running coaches all over Brasil, on and offline.


Rafael George: Runner and Coach


Works in run training since 2017. Is also an expert on functional training and running capabilities.


During this time, he has trained numerous runners for a diversity of races and challenges, from 5km to Ultra Marathons. He is also a half marathon runner and adventure and mountain runner himself. Worked for the past years at Pacefit Assessoria Esportiva, in Brazil, as a coach and technical coordinator.


Currently resides in Portugal, where he acts as an online running coach.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
1:45 hrs 0:45 hrs
Other x2
0:20 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
1:45 hrs 0:45 hrs
Other
0:20 hrs 0:10 hrs

Training Load By Week


TCO - Treinamento de Corrida

TCO - Treinamento de Corrida é uma marca especializada em planilhas de treino de corrida voltada pra todos os níveis de corredores e para todas as distâncias da modalidade. Com programas de treinos desenvolvidos com base científica o TCO pretende atender aqueles que, por gosto ou necessidade, precisam de uma planilha de treino completa, com diretrizes pra treinar e métricas para acompanhar o desempenho.

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