Tallinn Half Marathon 2023 Training Programs Week 5 – 8 of Time-to-Run’s Level 1 Half Marathon program
| Date Day # | Level 1 – Weeks 5 to 8 towards Tallinn Half | Comments |
|---|---|---|
| Sun 29 | R | |
| Mon 30 | R | |
| Tue 31 | 5 min PW 25 min jog then 5 min PW | |
| Wed 32 | R | |
| Thu 33 | 5 min PW 25 min jog then 10 min PW | |
| Fri 34 | R | |
| Sat 35 | 5 min PW 25 min jog then 10 min PW | |
| Sun 36 | R | |
| Mon 37 | 50 min . 40 min PW then 10 min jog | |
| Tue 38 | R | |
| Wed 39 | R | |
| Thu 40 | 20 min jog | |
| Fri 41 | R | |
| Sat 43 | 5k either Park Run or on own | |
| Sun 44 | R or active recovery | |
| Mon 45 | 1hr PW – paced walk | |
| Tue 46 | R | |
| Wed 47 | 30 min light jog | |
| Thu 48 | 1hr PW – paced walk | |
| Fri 49 | R | |
| Sat 50 | 60 min jog | |
| Sun 51 | R | |
| Mon 52 | 10 min PW then 40 min jog then 10 min PW | |
| Tue 53 | 20 – 30 min easy | |
| Wed 54 | R | |
| Thu 55 | 5k @ pace I min slower | |
| Fri 56 | R | |
| Sat 57 | 75 min jog |
The Program: It is 2 weeks before you run your first 5km event, so you will need to start preparing your mind for the event on July 29th, 2023.
Reminder of the various levels of training below
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 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 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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