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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

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?

Program description

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.

Target athletes

- 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.

Training Plan Sample Week


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

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.