Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 1 Half Marathon program
| Date Day # | Level 1 – Weeks 1 to 4 towards Tallinn Half | Comments |
|---|---|---|
| Sun 1 | 35 min paced walk (PW) | |
| Mon 2 | R | |
| Tue 3 | R | |
| Wed 4 | 30 min PW = Paced Walk | |
| Thu 5 | R | |
| Fri 6 | 35 min PW | |
| Sat 7 | R | |
| Sun 8 | 35 min PW | |
| Mon 9 | R | |
| Tue 10 | 30 min PW | |
| Wed 11 | R | |
| Thu 12 | R | |
| Fri 13 | 10 min PW + 5 min lift both feet + 5 min light walk | |
| Sat 14 | R | |
| Sun 15 | 1hr PW | |
| Mon 16 | R | |
| Tue 17 | R | |
| Wed 18 | 10 min PW + 10 min jog + 5 min light walk | |
| Thu 19 | R | |
| Fri 20 | R | |
| Sat 21 | 10 min PW + 15 min jog + 5 min PW | |
| Sun 22 | 30 min light walk | |
| Mon 23 | R | |
| Tue 24 | 10 min PW + 10 min jog + 10 min PW | |
| Wed 25 | 35 min PW | |
| Thu 26 | R | |
| Fri 27 | R | |
| Sat 28 | 5 min PW + 20 min jog + 5 min light walk |
The Program: This schedule will equip you to complete the Tallinn Half Marathon on the 9th September 2023. Our plan is to get you ‘running’ 5km and then 10km and by the last 2 weeks of the program you will determine how much you want to run and how much you want to power walk. This program will get you to the event and complete it.
PW = Paced Walk – Paced walking is best described by reaching a maximum speed without lifting both feet off the ground at one time. One foot should always be on the ground. If you lift both feet that is running and that is not the aim. Get into a nice smooth rhythm, swinging your arms, bent at a 45 degree angle, so that your hand comes to chin level in front of you. Swing the other arm, 45 degree angle, backwards so that the elbow is in unison with the hand in front of you. The intensity of the walk will be determined by your arms and not your legs, so swing your arms to the speed you would like your legs to move.
Rest – is no exercise – do note, that as you develop, you can consider doing strength exercises for the upper body and doing stretching to assist you recovery
Jog – both feet lifting off the ground, there is no need to consider pace on these days, the intent is to develop time-on-feet while jogging
You can print the program out
Tallin-21k-program-level-1.pdf
and fill in your own comments and then as you develop you can ask further questions on the forum provided
Tallinn Half Marathon Training Forum
https://www.time-to-run.com/forums/thread-3715.html
Tallinn Half Marathon Training Programs Level 1
Level 1 – Tallinn Half Marathon program Week 1 – 4
Level 1 – Tallinn Half Marathon program Week 5 – 8
Level 1 – Tallinn Half Marathon program Week 9 -12
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