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TCO - Treinamento de Corrida

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16 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

Intermediate and advanced runners; 16 weeks; 4 practices/week; Based on Pace; Start at any moment; Reusable

Simply reaching 21km is not enough for you, breaking your personal record is the goal! Then you need the 21KM SUB 2H15 program. Be prepared, you have a journey ahead of you to reach your goal.

This practice is recommended for those runners who have already achieved 21km and wish to improve their performance, or for those who wish to begin in this distance with a blast and pace as a goal. The worksheet is progressive and gradual, guaranteeing the ideal adaptation for the distance.

Elaborated by coach and marathon runner Darlan Duarte, this program has already been applied successfully to numerous street runners.

Program description

Elaborated with the most modern principles of run training, this program is for half marathon runners, who wish to improve their performance or beginners at the distance, and offer a structured training plan already used successfully by runners all over the world.

Target athletes

- Intermediate and advanced runners, with experience in half marathons;

- Beginners in the half marathon distance, who already run 10km under 70mins regularly.

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
2:11 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 1:10 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.