Tallinn Half Marathon 2023 Training Programs Week 5 – 8 of Time-to-Run’s Level 3 Half Marathon program
| Date Day # | Level 2 – Weeks 5 to 8 towards Tallinn Half | Comments |
|---|---|---|
| Sun 29 | Active recovery - swim | |
| Mon 30 | 20 - 30 min jog | |
| Tue 31 | R | |
| Wed 32 | 40min @ pace | |
| Thu 33 | 20 – 30 min recovery | |
| Fri 34 | R | |
| Sat 35 | 75 minute jog | |
| Sun 36 | Active recovery | |
| Mon 37 | R | |
| Tue 38 | 40 min with last 10 min pace | |
| Wed 39 | R | |
| Thu 40 | 20 min last 5 min @ pace | |
| Fri 41 | R | |
| Sat 43 | 10km Race - marker | |
| Sun 44 | R or active recovery | |
| Mon 45 | 30 min easy jog | |
| Tue 46 | R | |
| Wed 47 | 4 x 8 min Rest 2 in-between | |
| Thu 48 | 30 min recovery | |
| Fri 49 | R | |
| Sat 50 | 90 min jog | |
| Sun 51 | R | |
| Mon 52 | 20 – 30 min easy | |
| Tue 53 | R | |
| Wed 54 | 6 x 4 min Rest jog 2 minute | |
| Thu 55 | 30 – 40 min | |
| Fri 56 | R | |
| Sat 57 | 5k @10k pace |
The Program: In 2 weeks time you have your 10 km marker, from this time we shall be able to give you training advice more towards your individual needs, especially when it comes to moving towards the detailed interval session which are sure to come. So if you have your 10k time and use a heart rate monitor, we can start discussing things closer to your needs.
Active Recovery – This is aimed at doing a non weight-bearing form of exercise as a form of recovery. If you are an experienced cyclist we can discuss you using cycling as a form of recovery. However, cycling can often have a reverse effect on the runner if everything is not in order with regards to saddle height etc. You need to recover during active recovery, so this is why swimming is often the better alternative.
Use the forums to ask further questions
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 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 3
Level 3 – Tallinn Half Marathon program Week 1 – 4
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