Tallinn Half Marathon Training Programs Week 5 – 8 of Time-to-Run’s Level 4 Half Marathon program
| Date Day # | Level 4 – Weeks 5 to 8 towards Tallinn Half | Comments |
|---|---|---|
| Sun 29 | R | |
| Mon 30 | 30 min easy | |
| Tue 31 | 6 x 1km Rest 60 sec intro | |
| Wed 32 | 30 min easy | |
| Thu 33 | 40 min easy | |
| Fri 34 | R | |
| Sat 35 | 5k paced | |
| Sun 36 | 1hr easy recovery | |
| Mon 37 | R | |
| Tue 38 | 3 x 5 min @10k pace R 2 easy | |
| Wed 39 | 30 min easy | |
| Thu 40 | 6 x 1 min fast / slow | |
| Fri 41 | R | |
| Sat 43 | 10km Race - marker | |
| 10k determines future pace | ||
| Sun 44 | Active recovery | |
| Mon 45 | 20 - 30 min easy | |
| Tue 46 | 1hr over light rolling hills | |
| Wed 47 | R | |
| Thu 48 | 4/5 x 2k Rest 90 | |
| Fri 49 | R | |
| Sat 50 | 90 min jog | |
| Sun 51 | Active recovery | |
| Mon 52 | 20 – 30 min easy | |
| Tue 53 | 6 x 1k Rest 60 | |
| Wed 54 | 30 – 40 minute easy | |
| Thu 55 | 1hr last 15min pace | |
| Fri 56 | R | |
| Sat 57 | 5k @10k pace |
The Program: OK, you should now be in a position to better understand what training is taking place. If you did your 10k session, then look to run your 6 x 1km, 10 seconds per km quicker than the average pace for the 2k’s you ran. There is no need to go quicker.
If you have some feedback, then go onto the forums so you can get a response to your individual needs. It will be interesting to see your pulse range, if your easy runs are at 140 bpm, your 1k session should be edging towards 180. Though, each of you can be different.
Easy Runs – By now, you should have some data to work off related to whether 140 bpm easy suits you and works for you. Do discuss things further on the forums to get the full benefit of the programs.
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 your recovery. Active recovery is now part of the training cycle, see details below. Please use the forum to clarify things and to take your training to the next level.
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.
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 4
Level 4 – Tallinn Half Marathon program Week 1 – 4
Speak Your Mind