MARATHON - SUB 4H - 16 WEEKS

Author

TCO - Treinamento de Corrida

All plans by this Coach

Length

16 Weeks

Typical Week

3 Run

Longest Workout

19.88 miles

Plan Specs

running marathon advanced masters time goal pace based

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Summary


Advanced runners; 16 weeks; 3 to 4 sessions/week; Pace based; Start at any moment; Reusable


You have achieved running at it’s peak! Now, that you have reached 42km, they jus don’t seem to be enough! You want to break your personal record. With the program, 42KM SUB 4H, you will embark on a journey to help you achieve this goal.


This program is recommended for runners who have already pursued 42km and wish to improve their performance, or for those experienced runners who wish to run their first marathon with style and focused on pace. 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 recommended for experienced runners with one on more marathons in their resume, and offers a structured plan already used successfully by runners all over the world.


Target athletes


- Advanced marathon runners who wish to improve their performance.



Why use TCO’s Training Plans?


- 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 testimonials


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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:10

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.

Back to Plan Details

Sample Day 1

1:10:00
70TSS

70 minutes Z1

Sample Day 3

0:55:00
66.7TSS

20 minutes Z1 + 15 minutes Z2 + 10 minutes Z3 + 10 minutes REG

TOTAL: 55 minutes

Sample Day 6

11.18mi

18km Z2

Sample Day 8

1:00:00
80TSS

60 minutes Z2

Sample Day 10

0:56:00
67TSS

5 minutes Z1 + 6 x ( 3 minutes Z3 + 3 minutes WA) + 15 minutes Z2

TOTAL: 56 minutes

Sample Day 13

9.94mi

8km Z2 + 8km Z3

TOTAL: 16km

Sample Day 15

1:00:00
70TSS

30 minutes Z1 + 30 minutes Z2

TOTAL: 60 minutes

MARATHON - SUB 4H - 16 WEEKS

$39.90 - Buy Now