The Program: <\/strong>If you looking at the Level 4 program towards the Tallinn Half Marathon on the 9th<\/sup> September 2023, <\/strong>we assuming that you would like to achieve a certain time and we also assume that you are currently a runner with experience. This program will introduce you to the 3 week cycle of Time-to-Run’s structure which should be adequate for the half marathon, if you include the long runs which are part of this schedule. The first 3 weeks is what is considered ‘our’ build-up period and by doing this as your start, we believe you should start getting into the ‘rhythm’ of what is needed to achieve success on the program towards the Tallinn Half Marathon in Estonia.<\/p>\n Easy Runs<\/strong> \u2013 After the 1st<\/sup> 3 weeks you will be in a position to train and understand at a certain ‘pulse range’ if you use a Heart Rate Monitor. To start with, from our coaching experience, we have been able to determine that most easy runs, generally speaking ar achieved around 140 bpm. If you feel you are different, then please use the forums that have been set-up for this event.<\/p>\n R = Rest <\/strong>\u2013 is no exercise \u2013 do note, that as you develop, you can consider doing strength exercises for the upper body and doing stretching to assist you recovery, however, as your level of fitness climbs we shall be recommending active recovery, more on this later<\/p>\n You can print the program out<\/p>\n and fill in your own comments and then as you develop you can ask further questions on the forum provided<\/p>\n Tallinn Half Marathon Training Forum<\/a><\/p>\n https:\/\/www.time-to-run.com\/forums\/thread-3715.html<\/a><\/p>\n Tallinn Half Marathon Training Programs Level 4<\/strong><\/p>\n Level 4 – Tallinn Half Marathon program Week 1 – 4<\/a><\/p>\n Level 4 – Tallinn Half Marathon program Week 5 – 8<\/a><\/p>\n![\"pdf](\"https:\/\/time-to-run.fi\/crwp\/wp-content\/uploads\/sites\/4\/2023\/06\/pdf-file-130-e1687186628649.png\")
<\/a> Tallin-21k-program-level-4.pdf<\/span><\/a><\/p>\n