MARATHON - SUB 3H30 - 16 WEEKS
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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.
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.
- 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.
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|
||2:10 hrs||1:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:10 hrs||1:20 hrs|
Training Load By Week
Sample Day 1
70 minutes Z1
Sample Day 3
20 minutes Z1 + 15 minutes Z2 + 10 minutes Z3 + 10 minutes REG
TOTAL: 55 minutes
Sample Day 6
Sample Day 8
60 minutes Z2
Sample Day 10
5 minutes Z1 + 6 x ( 3 minutes Z3 + 3 minutes WA) + 15 minutes Z2
TOTAL: 56 minutes
Sample Day 13
8km Z2 + 8km Z3
Sample Day 15
30 minutes Z1 + 30 minutes Z2
TOTAL: 60 minutes