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Week 5 – 8 Level 3

Tallinn Half Marathon 2023 Training Programs Week 5 – 8 of Time-to-Run’s Level 3 Half Marathon program

Date Day #Level 2 – Weeks 5 to 8 towards Tallinn HalfComments
Sun 29Active recovery - swim
Mon 3020 - 30 min jog
Tue 31R
Wed 32 40min @ pace
Thu 3320 – 30 min recovery
Fri 34R
Sat 3575 minute jog
Sun 36Active recovery
Mon 37R
Tue 3840 min with last 10 min pace
Wed 39R
Thu 4020 min last 5 min @ pace
Fri 41R
Sat 4310km Race - marker
Sun 44R or active recovery
Mon 45 30 min easy jog
Tue 46R
Wed 474 x 8 min Rest 2 in-between
Thu 4830 min recovery
Fri 49R
Sat 5090 min jog
Sun 51R
Mon 5220 – 30 min easy
Tue 53R
Wed 546 x 4 min Rest jog 2 minute
Thu 5530 – 40 min
Fri 56R
Sat 575k @10k pace

The Program:  In 2 weeks time you have your 10 km marker, from this time we shall be able to give you training advice more towards your individual needs, especially when it comes to moving towards the detailed interval session which are sure to come. So if you have your 10k time and use a heart rate monitor, we can start discussing things closer to your needs.

Active Recovery  –  This is aimed at doing a non weight-bearing form of exercise as a form of recovery. If you are an experienced cyclist we can discuss you using cycling as a form of recovery. However, cycling can often have a reverse effect on the runner if everything is not in order with regards to saddle height etc. You need to recover during active recovery, so this is why swimming is often the better alternative.

Use the forums to ask further questions

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

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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