Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 3 Half Marathon program
| Date Day # | Level 3 – Weeks 1 to 4 towards Tallinn Half | Comments |
|---|---|---|
| Sun Day 1 | R | |
| Mon 2 | 30-40 min easy | |
| Tue 3 | 30 min relaxed | |
| Wed 4 | R | |
| Thu 5 | 30-40 min | |
| Fri 6 | R | |
| Sat 7 | 40 min with last 10 min paced | |
| Sun 8 | R | |
| Mon 9 | 20-30 min jog | |
| Tue 10 | 40 min with last 10 min paced | |
| Wed 11 | R | |
| Thu 12 | 5 km tempo | |
| Fri 13 | R | |
| Sat 14 | 50 min jog | |
| Sun 15 | Active recovery | |
| Mon 16 | 20-30 min jog | |
| Tue 17 | 40 min last 15 min faster | |
| Wed 18 | R | |
| Thu 19 | 20 min easy | |
| Fri 20 | R | |
| Sat 21 | 5 km Park Run | |
| Sun 22 | 20-30 recovery | |
| Mon 23 | R | |
| Tue 24 | 40 min easy | |
| Wed 25 | R | |
| Thu 26 | 30 – 40 min easy | |
| Fri 27 | R | |
| Sat Day 28 | 60 min jog |
The Program: This schedule will equip you to aim for a time in the Tallinn Half Marathon on the 9th September 2023. 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
Tallin-21k-program-level-3.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
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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