Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 2 Half Marathon program
| Date Day # | Level 2 – Weeks 1 to 4 towards Tallinn Half | Comments |
|---|---|---|
| Sun 1 | 10 min PW + 15 min jog + 5 min PW | |
| Mon 2 | R | |
| Tue 3 | R | |
| Wed 4 | 3 min PW + 25 min jog + 2 min PW | |
| Thu 5 | R | |
| Fri 6 | Same as day 1 | |
| Sat 7 | R | |
| Sun 8 | 3 min PW + 25 min jog + 2 min PW | |
| Mon 9 | R | |
| Tue 10 | R | |
| Wed 11 | 3 min PW + 25 min jog + 2 min PW | |
| Thu 12 | R | |
| Fri 13 | R | |
| Sat 14 | 30 min jog | |
| Sun 15 | Light Recovery Walk | |
| Mon 16 | R | |
| Tue 17 | 10 min easy jog + 5 min paced + 15 min jog | |
| Wed 18 | R | |
| Thu 19 | 1 h walk with last 5 min jog | |
| Fri 20 | R | |
| Sat 21 | 40 min easy jog | |
| Sun 22 | 30 min light walk | |
| Mon 23 | R | |
| Tue 24 | 30 min jog with last 5 min paced | |
| Wed 25 | R | |
| Thu 26 | 20 min jog | |
| Fri 27 | R | |
| Sat 28 | 5 km Park Run or Paced |
The Program: This schedule will equip you to run / jog the Tallinn Half Marathon on the 9th September 2023. Our plan is to get you ‘running’ 5km and then onto 10km, while increasing the distance you cover on a weekly basis. By the time the last 4 weeks arrive, you may well be considering running the event in a certain time, other than just completing the run.
Why walk – you will note that you are asked to walk on occasion in these 4 weeks, the intention behind this is to have you doing a weight-bearing exercise which will assist you long term in adapting to the schedule.
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.
By the time you run the 10km event, you should be at a new level and after this 10km, you can consider moving up your intensity according to what you would like to achieve on race day. This early on in the program, you do not have to think much about the long-term goal, but instead can focus on the 5k and then the 10km.
You can print the program out
Tallin-21k-program-level-2.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 2
Level 2 – Tallinn Half Marathon program Week 1 – 4
Level 2 – Tallinn Half Marathon program Week 5 – 8
Level 2 – Tallinn Half Marathon program Week 9 -12
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