Tallinn Half Marathon 2023 Training Programs Week 9 – 12 of Time-to-Run’s Level 2 Half Marathon program
| Date Day # | Level 2 – Weeks 9 to 12 towards Tallinn Half | Comments |
|---|---|---|
| Sun 58 | 1hr easy recovery jog | |
| Mon 59 | R | |
| Tue 60 | 30 – 40 min easy | |
| Wed 61 | R | |
| Thu 62 | 20 min last 5 min pace | |
| Fri 63 | R | |
| Sat 64 | 10 K race | |
| Sun 65 | R | |
| Mon 66 | 1hr easy jog | |
| Tue 67 | R | |
| Wed 68 | 1hr last 15 min @ 21 K pace | |
| Thu 69 | 20 – 30 min easy | |
| Fri 70 | R | |
| Sat 71 | Long run 18 K | |
| Sun 72 | R | |
| Mon 73 | Active recovery | |
| Tue 74 | 1hr easy | |
| Wed 75 | R | |
| Thu 76 | 10k with last 5k @ 21 K pace | |
| Fri 77 | R | |
| Sat 78 | 8-10 K @ 21 K pace | |
| Sun 79 | R | |
| Mon 80 | 30 min easy | |
| Tue 81 | 30 min with 15 @ pace | |
| Wed 82 | R | |
| Thu 83 | 20 min last 5 minutes quicker | |
| Fri 84 | R | |
| Sat 85 | Race Day |
The Program: You into the last 4 weeks of the program, may you have a great event at the Tallinn Half Marathon on the 9th September 2023. Contact me on the Time-to-Run.com forums if you would like to ask more personalised questions.
Remember easy running is normally at a pace where you can talk
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
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
https://www.time-to-run.com/forums/thread-3715.html
Tallinn Half Marathon Training Programs Level 2
Level 2 – Tallinn Half Marathon program Week 1 – 4
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