MARATHON - SUB 3H30 - 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

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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Summary


Advanced runners; 16 weeks; 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 3H30, you will embark on a journey prepared 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.


Plan description


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.



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.


Support


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.

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 3H30 - 16 WEEKS

$39.90 - Buy Now