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Week 9 – 12 Level 4

Tallinn Half Marathon Training Programs Week 9 – 12 of Time-to-Run’s Level 4 Half Marathon program

Date Day #Level 4 – Weeks 9 to 12 towards Tallinn HalfComments
Sun 581 h recovery jog
Mon 59Active recovery
Tue 603 x 5 min R3 min
Wed 6130 min easy
Thu 626 x 1min
Fri 63R
Sat 6410 K race
Sun 65Active recovery
Mon 6620-30 min
Tue 6760-70 min rolling hills
Wed 68Active recovery
Thu 695 x 2 K R90 . last 2k session @ 10k pace
Fri 70R
Sat 71Long run 18 K
Sun 72Active recovery
Mon 7320-30 min
Tue 746 x 1 K R60 last 1k session. 10 sec faster than 2k
Wed 7520-30 recovery
Thu 76Up to 1 hr easy
Fri 77R
Sat 7810 K @ 21 K pace
Sun 79Up to 1 hr
Mon 80R
Tue 813 x 5 min @ 10 K pace
Wed 82Active recovery
Thu 8330 min with last 15 @ pace
Fri 846 x 1 min fast / slow . Fast @ half pace
Sat 85R
Race Sunday

The Program: Going into the last 4 weeks of the 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. Contact me on the Time-to-Run.com forums if you would like to ask more personalised questions.

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 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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