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TCO - Treinamento de Corrida

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12 Weeks

Plan Description

Beginner; 12 weeks; 3 practices/week; RPE based (Rated Perceived Exertion); Begin at any moment; Reusable

“A long journey begins with a first step”

Beginning to run, getting up from the couch, this is probably the greatest initial challenge. This 12 week program to run the first 5km, will guide runners through a journey, and concluding this will be transformational.

Made for those who have no experience, but have desire, commitment and focus to reach their goal.
Created by the coach and marathon runner, Darlan Duarte, this program has been successfully applied to many beginners in street racing,

Is this training plan for you?

Elaborated with the most modern principles of running training, this program is made for 5km runners, beginners, and offers a structured training plan already tested and used successfully by runners all over the world.

Target athletes

- Beginners

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 Testimonial

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:01:00 00:51:00
Workouts Per Week Weekly Average Longest Workout
02:01:00 00:51:00

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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

Still have questions about this plan?
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