TCO - Treinamento de CorridaAll plans by this Coach
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 UNDER 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.
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.
- 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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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?
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.