Tallinn Half Marathon 2023 Training Programs Week 9 – 12 of Time-to-Run’s Level 4 Half Marathon program
| Date Day # | Level 4 – Weeks 9 to 12 towards Tallinn Half | Comments |
|---|---|---|
| Sun 58 | 1 h recovery jog | |
| Mon 59 | Active recovery | |
| Tue 60 | 3 x 5 min R3 min | |
| Wed 61 | 30 min easy | |
| Thu 62 | 6 x 1min | |
| Fri 63 | R | |
| Sat 64 | 10 K race | |
| Sun 65 | Active recovery | |
| Mon 66 | 20-30 min | |
| Tue 67 | 60-70 min rolling hills | |
| Wed 68 | Active recovery | |
| Thu 69 | 5 x 2 K R90 . last 2k session @ 10k pace | |
| Fri 70 | R | |
| Sat 71 | Long run 18 K | |
| Sun 72 | Active recovery | |
| Mon 73 | 20-30 min | |
| Tue 74 | 6 x 1 K R60 last 1k session. 10 sec faster than 2k | |
| Wed 75 | 20-30 recovery | |
| Thu 76 | Up to 1 hr easy | |
| Fri 77 | R | |
| Sat 78 | 10 K @ 21 K pace | |
| Sun 79 | Up to 1 hr | |
| Mon 80 | R | |
| Tue 81 | 3 x 5 min @ 10 K pace | |
| Wed 82 | 30 min easy | |
| Thu 83 | 6 x 1 min fast / slow . Fast @ half pace | |
| Fri 84 | R | |
| Sat 85 | Race Day |
The Program: Going into the last 4 weeks of the program, you should be in control of your running and the direction you are going, especially after the 10k race on Saturday Day 64. This event should give you a definite marker as to what you can expect from the Tallinn Half Marathon event. Contact me on the Time-to-Run.com forums if you would like to ask more personalised questions.
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.
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 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
Level 4 – Tallinn Half Marathon program Week 5 – 8
Level 4 – Tallinn Half Marathon program Week 9 -12
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