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Week 1 – 4 Level 3

Level 3 Tallinn half marathon training

Train towards the Tallinn Half Marathon on Time-to-Run’s Level 3 Half Marathon program

Date Day #Level 3 – Weeks 1 to 4 towards Tallinn HalfComments
Sun 1R
Mon 230-40 min easy
Tue 330 min relaxed
Wed 4 R
Thu 530-40 min
Fri 6R
Sat 740 min with last 10 min paced
Sun 8R
Mon 920-30 min jog
Tue 1040 min with last 10 min paced
Wed 11R
Thu 125 km tempo
Fri 13R
Sat 1450 min jog
Sun 15Active recovery
Mon 1620-30 min jog
Tue 1740 min last 15 min faster
Wed 18R
Thu 1920 min easy
Fri 20R
Sat 215 km Park Run
Sun 2220-30 recovery
Mon 23R
Tue 2440 min easy
Wed 25R
Thu 2630 – 40 min easy
Fri 27R
Sat 2860 min jog

The Program: This  schedule will equip you to aim for a time in  the Tallinn Half Marathon on the 8th September 2019. Our plan is to get you to run between 1hr 45 to 2hrs on the day. However, we shall have short-term goals  of a 10km, from this 10k we shall be able to tell you where you stand in your quest in achieving your target time. Break your training into 6 week cycles in your mind, by the end of the 1st 6 week cycle you should notice a fair amount of progress. 

Easy Runs – OK, whereas this program is a general  program, we should be able to ascertain your training level according to pulse quite easily. During the first 3 weeks our main aim is to get you running injury free, then come the 5k (Park Run) we should know more about you. I can tell you that from my coaching experience, most of you should keep your easy runs in the first 3 weeks below 140 bpm. If you think you are different we have provided a forum for you to state your case. Please  go through at least 1 week trying the 140 bpm before coming onto the forum to discuss your individual needs.

 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, however, as your level of fitness  climbs we shall be recommending  active recovery, more on this later

Weeks 1 to 4 should be pretty standard for you, only consider moving up a level come week 6

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

Level 3 – Tallinn Half Marathon program Week 5 – 8

Level 3 – Tallinn Half Marathon program Week 9 -12

 

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