MY FIRST MARATHON - 16 WEEKS
TCO - Treinamento de CorridaAll plans by this Coach
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?
Advanced runners; 16 weeks; 4 sessions/week; RPE based; Start at any moment; Reusable
The time has come to face the most challenging street race distance. TCO has prepared a complete program to help you face your FIRST MARATHON. It will require 4 months of a lot of focus, discipline and dedication. Are you ready for the challenge?
Elaborated with the most modern principles of run training, this program is recommended for experienced runners who wish to begin facing the marathon challenge, and offers a structured plan used successfully by runners all over the world.
- Beginners at marathon running;
- Intermediate and advanced runners, experienced in half marathons.
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.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||1:17 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:17 hrs||1:10 hrs|
Training Load By Week
Sample Day 1
60 minutes Z1
Sample Day 3
50 minutes Z2
Sample Day 6
Sample Day 8
70 minutes Z1
Sample Day 10
4 x (10' PRO)
TOTAL: 40 minutes
Sample Day 11
45 minutes Z1
Sample Day 13