Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 4 Half Marathon program
| Date Day # | Level 4 – Weeks 1 to 4 towards Tallinn Half | Comments |
|---|---|---|
| Sun 1 | 30-40 min easy | |
| Mon 2 | 30-40 min easy | |
| Tue 3 | 30-40 min easy | |
| Wed 4 | R | |
| Thu 5 | 30-40 min easy | |
| Fri 6 | R | |
| Sat 7 | 40 – 50 min over rolling hills | |
| Sun 8 | 1hr easy recovery | |
| Mon 9 | R | |
| Tue 10 | 1hr easy | |
| Wed 11 | 40 min easy | |
| Thu 12 | 1hr easy last 15 min faster | |
| Fri 13 | R | |
| Sat 14 | 40 – 50 min over rolling hills work the hills | |
| Sun 15 | 75 min easy | |
| Mon 16 | R | |
| Tue 17 | 40 min last 15 min faster | |
| Wed 18 | 20 – 30 min easy | |
| Thu 19 | 5 x 8 min fartlek | |
| Fri 20 | R | |
| Sat 21 | 75 min – time on feet | |
| Sun 22 | R | |
| Mon 23 | 20 – 30 min | |
| Tue 24 | 4k time-trial (assess) | |
| Wed 25 | R | |
| Thu 26 | 4/5 x 2k Rest 90 | |
| Fri 27 | R | |
| Sat 28 | 75 min easy |
The Program: If you looking at the Level 4 program towards the Tallinn Half Marathon on the 9th September 2023, we assuming that you would like to achieve a certain time and we also assume that you are currently a runner with experience. This program will introduce you to the 3 week cycle of Time-to-Run’s structure which should be adequate for the half marathon, if you include the long runs which are part of this schedule. The first 3 weeks is what is considered ‘our’ build-up period and by doing this as your start, we believe you should start getting into the ‘rhythm’ of what is needed to achieve success on the program towards the Tallinn Half Marathon in Estonia.
Easy Runs – After the 1st 3 weeks you will be in a position to train and understand at a certain ‘pulse range’ if you use a Heart Rate Monitor. To start with, from our coaching experience, we have been able to determine that most easy runs, generally speaking ar achieved around 140 bpm. If you feel you are different, then please use the forums that have been set-up for this event.
R = 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, however, as your level of fitness climbs we shall be recommending active recovery, more on this later
You can print the program out
Tallin-21k-program-level-4.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 4
Level 4 – Tallinn Half Marathon program Week 1 – 4
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