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5KM - SUB 30'- 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 on your journey as a runner”

You have already reached 5km and wish to improve, or do you wish to begin running with your right foot? Then you have definitely come to the right place! The 5km SUB 30’ will help you in a direct form and with specific pace, to run at a pace under 6min/km. 12 weeks of a lot of focus are coming. Be prepared!!

Program description

Elaborated with the most modern principles of run training, this program is for 5km runners, beginners or experienced, and offers a structures training plan used successfully by runners all over the world. do
Target Athletes

- Runner who already run 5km and wish to improve their time;
- Beginner runners who already train 3 times a week for a while.

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 workout.

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
1:36 hrs 0:42 hrs
Workouts Per Week Weekly Average Longest Workout
1:36 hrs 0:42 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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