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Week 5 – 8 Level 4

Tallinn Half Marathon Training Programs Week 5 – 8 of Time-to-Run’s Level 4 Half Marathon program

Date Day #Level 4 – Weeks 5 to 8 towards Tallinn HalfComments
Sun 29R
Mon 3030 min easy
Tue 316 x 1km Rest 60 sec intro
Wed 32 30 min easy
Thu 3340 min easy
Fri 34R
Sat 355k paced
Sun 361hr easy recovery
Mon 37R
Tue 383 x 5 min @10k pace R 2 easy
Wed 3930 min easy
Thu 406 x 1 min fast / slow
Fri 41R
Sat 4310km Race - marker
10k determines future pace
Sun 44Active recovery
Mon 45 20 - 30 min easy
Tue 461hr over light rolling hills
Wed 47R
Thu 484/5 x 2k Rest 90
Fri 49R
Sat 5090 min jog
Sun 51Active recovery
Mon 5220 – 30 min easy
Tue 536 x 1k Rest 60
Wed 5430 – 40 minute easy
Thu 551hr last 15min pace
Fri 56R
Sat 575k @10k pace

The Program: OK, you should now be in a position to better understand what training is taking place. If you did your 10k session, then look to run your 6 x 1km, 10 seconds per km quicker than the average pace for the 2k’s you ran. There is no need to go quicker.

If you have some feedback, then go onto the forums so you can get a response to your individual needs. It will be interesting to see your pulse range, if your easy runs are at 140 bpm, your 1k session should be edging towards 180. Though, each of you can be different.

Easy Runs – By now, you should have some data to work off related to whether 140 bpm easy suits you and works for you. Do discuss things further on the forums to get the full benefit of the programs.

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 your recovery. Active recovery is now part of the training cycle, see details below. Please use the forum to clarify things and to take your training to the next level. 

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.

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 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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