Tallinn Half Marathon Training Program Week 9 \u2013 12 of Time-to-Run\u2019s Level 1 Half Marathon programs<\/p>\n\n
| Date Day #<\/th> | Level 1 \u2013 Weeks 9 to 12 towards Tallinn Half<\/th> | Comments<\/th>\n<\/tr>\n<\/thead>\n |
|---|---|---|
| Sun\t58<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Mon 59<\/td> | 20 min jog<\/td> | <\/td>\n<\/tr>\n |
| Tue 60<\/td> | 10 min PW then 40 min jog then 10 min PW<\/td> | <\/td>\n<\/tr>\n |
| Wed 61<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Thu 62<\/td> | 20 min jog<\/td> | <\/td>\n<\/tr>\n |
| Fri 63<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Sat 64<\/td> | 10 K as you feel <\/td> | <\/td>\n<\/tr>\n |
| <\/td> | <\/td> | <\/td>\n<\/tr>\n |
| Sun 65<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Mon 66<\/td> | 30 min PW<\/td> | <\/td>\n<\/tr>\n |
| Tue 67<\/td> | 1hr PW<\/td> | <\/td>\n<\/tr>\n |
| Wed 68<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Thu 69<\/td> | 40 min walk \/ jog as u feel<\/td> | <\/td>\n<\/tr>\n |
| Fri 70<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Sat 71<\/td> | 2 hr exercise PW\/jog<\/td> | <\/td>\n<\/tr>\n |
| <\/td> | <\/td> | <\/td>\n<\/tr>\n |
| Sun 72<\/td> | R <\/td> | <\/td>\n<\/tr>\n |
| Mon 73<\/td> | Active recovery<\/td> | <\/td>\n<\/tr>\n |
| Tue 74<\/td> | 1hr PW<\/td> | <\/td>\n<\/tr>\n |
| Wed 75<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Thu 76<\/td> | 1hr walk \/ jog as u feel<\/td> | <\/td>\n<\/tr>\n |
| Fri 77<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Sat 78<\/td> | 40 min PW \/ jog<\/td> | <\/td>\n<\/tr>\n |
| <\/td> | <\/td> | <\/td>\n<\/tr>\n |
| Sun 79<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Mon 80<\/td> | 30 min PW \/ jog<\/td> | <\/td>\n<\/tr>\n |
| Tue 81<\/td> | 20 min PW \/ jog<\/td> | <\/td>\n<\/tr>\n |
| Wed 82<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Thu 83<\/td> | 20 min walk \/ jog<\/td> | <\/td>\n<\/tr>\n |
| Fri 84<\/td> | R<\/td> | <\/td>\n<\/tr>\n |
| Sat 85<\/td> | Race Day 9th September<\/td> | <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n The Program: <\/strong>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 Reminder of the various levels of training below<\/p>\n PW = Paced Walk<\/strong> – 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. <\/p>\n Rest \u2013 is no exercise <\/strong>\u2013 do note, that as you develop, you can consider doing strength exercises for the upper body and doing stretching to assist you recovery<\/p>\n Jog \u2013 <\/strong>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<\/p>\n 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<\/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 1<\/strong><\/p>\n Level 1 – Tallinn Half Marathon program Week 1 – 4<\/a><\/p>\n Level 1 – Tallinn Half Marathon program Week 5 – 8<\/a><\/p>\n |