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10KM - SUB-50 - 12 WEEKS


TCO - Treinamento de Corrida

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12 Weeks

Refund Policy

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

Regular runner; 12 weeks; 3 to 4 practices/week; Based on Pace; Start at any moment; Reusable

“Take one more step towards your evolution as a runner”

Have you already reached 10km but wish to go beyond, or do you want to begin training for the distance with the right foot? Either way you have come to the right place! The program 10KM SUB 50’ will help you, in a direct form with specific paces, to run below 5mins/km. It will demand 12 weeks of a lot of focus. Are you prepared for the challenge?

Program description

Elaborated with the most modern principles of run training, this program is for 10km runners, who already run the distance or beginners, and offer a structured training plan already used successfully by runners all over the world.

Target athletes

- Runners who already run 10km and wish to improve their time;
- Runners who consistently run 5km under 27 minutes or less, and are moving towards bigger distances.

100% structured workouts

This program presents 100% structured workouts, based on pace and seeking it as a final goal. In the monitoring devices that support this training, including various Garmin models, each session maybe exported to the device enabling the session to be automatically guided for duration, laps and training zone.

The trainings do not need to be exported to a device to work, they have been designed and described with all necessary information.

To learn more about these structured programs visit structured workouts.

TCO Level guarantee

All TCO programs are compatible and guaranteed for target athletes. If you feel the chosen program is not the most adequate for you, simply reach out by clicking here and contacting us and we will alter your program to the adequate level for the chosen distance.


At página do TCO you will find all the required support to undergo your training, including videos, articles and tips. Buying TCO programs will nove you direct access to coaches Darlan Duarte and Rafael George who will be available for any doubts and questions you may have along the way.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:20 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:20 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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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