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TCO - Treinamento de Corrida

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16 Weeks

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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; 3 to 4 sessions/week; Pace based; Start anytime; Reusable

Reaching 21km was not enough for you! You want to break your personal record. The 21KM SUB 2H, is the journey prepared for you to achieve this goal.

The program is recommended for runners who have already achieved 21km and wish to improve their performance, or for those who wish to take a first shot at this distance with style and time as a goal. The worksheet is progressive, guaranteeing the ideal adaptation to the distance.

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

Is this training plan for you?

Elaborated with the most modern principles of run training, this program is for runners who have already experienced a half marathon and wish to improve their performance, or for those who wish to start facing the distance with bang, and offers a structured plan already used successfully by runners all over the world.

Target athletes

- Half marathon runners who wish to improve their time;
- Beginners at the distance who run 10km consistently under 60 mins;

Why use TCO’s Training Worksheets?

- 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
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.

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