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Week 1 – 4 Level 1

Level 1 Tallinn half marathon training

Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 1 Half Marathon program

Date Day #Level 1 – Weeks 1 to 4 towards Tallinn HalfComments
Sun 135 min paced walk (PW)
Mon 2R
Tue 3R
Wed 4 30 min PW = Paced Walk
Thu 5R
Fri 635 min PW
Sat 7R
Sun 835 min PW
Mon 9R
Tue 1030 min PW
Wed 11R
Thu 12R
Fri 1310 min PW + 5 min lift both feet + 5 min light walk
Sat 14R
Sun 151hr PW
Mon 16R
Tue 17R
Wed 1810 min PW + 10 min jog + 5 min light walk
Thu 19R
Fri 20R
Sat 2110 min PW + 15 min jog + 5 min PW
Sun 2230 min light walk
Mon 23R
Tue 2410 min PW + 10 min jog + 10 min PW
Wed 2535 min PW
Thu 26R
Fri 27R
Sat 285 min PW + 20 min jog + 5 min light walk

The Program: This schedule will equip you to complete the Tallinn Half Marathon on the 9th September 2023. Our plan is to get you ‘running’ 5km and then 10km and by the last 2 weeks of the program you will determine how much you want to run and how much you want to power walk. This program will get you to the event and complete it.

PW = Paced Walk – Paced walking is best described by reaching a maximum speed without lifting both feet off the ground at one time. One foot should always be on the ground. If you lift both feet that is running and that is not the aim. Get into a nice smooth rhythm, swinging your arms, bent at a 45 degree angle, so that your hand comes to chin level in front of you. Swing the other arm, 45 degree angle, backwards so that the elbow is in unison with the hand in front of you. The intensity of the walk will be determined by your arms and not your legs, so swing your arms to the speed you would like your legs to move.  

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

pdf file Tallin-21k-program-level-1.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

Tallinn Half Marathon Training Programs Level 1

Level 1 – Tallinn Half Marathon program Week 1 – 4

Level 1 – Tallinn Half Marathon program Week 5 – 8

Level 1 – Tallinn Half Marathon program Week 9 -12



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