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Week 9 – 12 Level 3

Tallinn Half Marathon Training Programs Week 9 – 12 of Time-to-Run’s Level 3 Half Marathon program

Date Day #Level 3 – Weeks 9 to 12 towards Tallinn HalfComments
Sun 5830 min easy jog
Mon 59R
Tue 603 x 5 min @ 10K pace R3min
Wed 6120-30 min easy
Thu 6220 min last 5 min
Fri 63R
Sat 6410 K race
Sun 65Active recovery
Mon 66R
Tue 671 h easy
Wed 68R
Thu 6950 min last 15 @ half
Fri 70R
Sat 71Long run 18 K
Sun 72Active recovery
Mon 7320-30 min
Tue 7440 min
Wed 75R
Thu 768-10 K @ 21 K pace
Fri 77R
Sat 788-10 K @ 21 K pace
Sun 79R
Mon 8030 min easy
Tue 81R
Wed 8230 min with 15 @ pace
Thu 83R
Fri 8430 min
Sat 85R
Race Sunday

The Program: Going into the last 4 weeks of the Level 3 program, you should be in control of your running and the direction you are going, especially after the 10k race on Saturday Day 64. This event should give you a definite marker as to what you can expect from the Tallinn Half Marathon event.

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

https://www.time-to-run.com/forums/thread-3715.html

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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