MY FIRST 5KM - 12 WEEKS

Author

TCO - Treinamento de Corrida

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run

Longest Workout

0:51 hrs

Plan Specs

running 5km beginner weightloss

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Summary


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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:00

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.

Back to Plan Details

Sample Day 1

0:45:00
39TSS
WALK + RUN

3 x (12 minutes WA + 3 minutes Z1)

TOTAL: 45 minutes

Sample Day 3

0:50:00
41.7TSS
WALK

50 minutes WA

Sample Day 6

0:40:00
34TSS
WALK + RUN

2 x (18 minutes WA + 2 minutes Z1)

TOTAL: 40 minutes

Sample Day 8

0:45:00
40TSS
WALK + RUN

3 x (10 minutes WA + 5 minutes Z1)

TOTAL: 45 minutes

Sample Day 10

0:50:00
41.7TSS
WALK

50 minutes WA

Sample Day 13

0:45:00
40TSS
WALK + RUN

3 x (10 minutes WA + 5 minutes Z1)

TOTAL: 45 minutes

Sample Day 15

0:40:00
37TSS
WALK + RUN

2 x (13 minutes WA + 5 minutos Z1 + 2 minutes Z2)

TOTAL: 40 minutes

MY FIRST 5KM - 12 WEEKS

$19.90 - Buy Now