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Week 1 – 4 Level 4

Level 4 Tallinn half marathon training

Train towards the Tallinn Half Marathon 2024 on Time-to-Run’s Level 4 Half Marathon program

Date Day #Level 4 – Weeks 1 to 4 towards Tallinn HalfComments
Sun 130-40 min easy
Mon 230-40 min easy
Tue 330-40 min easy
Wed 4 R
Thu 530-40 min easy
Fri 6R
Sat 740 – 50 min over rolling hills
Sun 81hr easy recovery
Mon 9R
Tue 101hr easy
Wed 1140 min easy
Thu 121hr easy last 15 min faster
Fri 13R
Sat 1440 – 50 min over rolling hills work the hills
Sun 1575 min easy
Mon 16R
Tue 1740 min last 15 min faster
Wed 1820 – 30 min easy
Thu 195 x 8 min fartlek
Fri 20R
Sat 2175 min – time on feet
Sun 22R
Mon 2320 – 30 min
Tue 244k time-trial (assess)
Wed 25R
Thu 264/5 x 2k Rest 90
Fri 27R
Sat 2875 min easy

The Program: If you looking at the Level 4 program towards the Tallinn Half Marathon on the 9th September 2023, we assuming that you would like to achieve a certain time and we also assume that you are currently a runner with experience. This program will introduce you to the 3 week cycle of Time-to-Run’s  structure which should be adequate for the half marathon, if you include the long runs which are part of this schedule. The first 3 weeks is what is considered ‘our’ build-up period and by doing this as your start, we believe you should start getting into the ‘rhythm’ of what is needed to achieve success on the program towards the Tallinn Half Marathon in Estonia.

Easy Runs – After the 1st 3 weeks you will be in a position to train and understand at a certain ‘pulse range’ if you use a Heart Rate Monitor. To start with, from our coaching experience, we have been able to determine that most easy runs, generally speaking ar achieved around 140 bpm. If you feel you are different, then please use the forums that have been set-up for this event.

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

You can print the program out

pdf file Tallin-21k-program-level-4.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 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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