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Week 1 – 4 Level 2

Level 2 Tallinn half marathon training

Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 2 Half Marathon program

Date Day #Level 2 – Weeks 1 to 4 towards Tallinn HalfComments
Sun 110 min PW + 15 min jog + 5 min PW
Mon 2R
Tue 3R
Wed 4 3 min PW + 25 min jog + 2 min PW
Thu 5R
Fri 6Same as day 1
Sat 7R
Sun 83 min PW + 25 min jog + 2 min PW
Mon 9R
Tue 10R
Wed 113 min PW + 25 min jog + 2 min PW
Thu 12R
Fri 13R
Sat 1430 min jog
Sun 15Light Recovery Walk
Mon 16R
Tue 1710 min easy jog + 5 min paced + 15 min jog
Wed 18R
Thu 191 h walk with last 5 min jog
Fri 20R
Sat 2140 min easy jog
Sun 2230 min light walk
Mon 23R
Tue 2430 min jog with last 5 min paced
Wed 25R
Thu 2620 min jog
Fri 27R
Sat 285 km Park Run or Paced

The Program: This  schedule  will equip you to run / jog  the Tallinn Half Marathon on the 9th September 2023. Our plan is to get you ‘running’ 5km and then onto 10km, while increasing the distance you cover on a weekly basis. By the time the last 4 weeks arrive, you may well be considering running the event in a certain time, other than just completing the run.

Why walk – you will note that you are asked to walk on occasion in these 4 weeks, the intention behind this is to have you doing a weight-bearing exercise which will assist you long term in adapting to the schedule.

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.

By the time you run the 10km event, you should be at a new level and after this 10km, you can consider  moving up your intensity according to what you would like to achieve on race day. This early on in the program, you do not have to think much about the long-term goal, but instead can focus on the 5k and then the 10km.

You can print the program out

pdf file Tallin-21k-program-level-2.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 2

Level 2 – Tallinn Half Marathon program Week 1 – 4

Level 2 – Tallinn Half Marathon program Week 5 – 8

Level 2 – Tallinn Half Marathon program Week 9 -12



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