Regular Runner; 12 weeks; 3 to 4 practices/week; Pace based; Start at any moment; Reusable

“Take one more step towards your evolution as a runner”

Have you reached 10Km and wish to improve, or do you want to begin this training for this distance with the right foot? Either way you have come to the right place! The 10KM UNDER 1 HOUR program will help you, in a direct form and through specific paces, to run below 6min/km. It will be 10 weeks of a lot of focus. Are you prepared for the challenge?

Is this training plan for you?

Elaborated with the most modern principles of run training, this program is for 10km runners, who already run the distance or beginners, and offer a structured training plan already used successfully by runners all over the world.

Target athletes

- Runners who already run 10km and wish to improve their time;
- Runners who consistently run 5km under 32 minutes or less, and are moving towards bigger distances.

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.