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Week 9 – 12 Level 1

Tallinn Half Marathon Training Program Week 9 – 12 of Time-to-Run’s Level 1 Half Marathon programs

Date Day #Level 1 – Weeks 9 to 12 towards Tallinn HalfComments
Sun 58R
Mon 5920 min jog
Tue 6010 min PW then 40 min jog then 10 min PW
Wed 61R
Thu 6220 min jog
Fri 63R
Sat 6410 K as you feel
Sun 65R
Mon 6630 min PW
Tue 671hr PW
Wed 68R
Thu 6940 min walk / jog as u feel
Fri 70R
Sat 712 hr exercise PW/jog
Sun 72R
Mon 73Active recovery
Tue 741hr PW
Wed 75R
Thu 761hr walk / jog as u feel
Fri 77R
Sat 7840 min PW / jog
Sun 79R
Mon 8030 min PW / jog
Tue 8120 min PW / jog
Wed 82R
Thu 8320 min walk / jog
Fri 84R
Sat 85R
Race Sunday

The Program: You have come a long way, going into the last 4 weeks of the program, you should feel quite confident of achieving your goal of participating in the Tallinn Half Marathon event. Contact me on the forums if you would like to ask more personalised questions.

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

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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