HALF-MARATHON TRAINING FOR A NEW PERSONAL RECORD
Week 5: Can You See It?
While you’re putting in the work, don’t forget to picture yourself on race day: prepared, psyched, and ready to run faster than you ever have before.
What to Expect:
Having a vision for where you want to go is so important. There is an old saying that says “without a vision, a people perish.” A vision gives us hope that what we are going after can be attained.
I love for my athletes to spend quite a bit of time at goal race pace for this reason. When you run at goal race pace, you are getting a taste of what you are asking your body to grow into. You are also making the mental connection with your goal and what you are training for. On day 5 this week, we will be spending 7 miles at goal half marathon pace. This run may feel easy or hard (or anywhere in between) but regardless of how it feels, take time to get as comfortable as possible at this pace and gain confidence from the fact that you are training at the pace you intend to race at.
Put yourself there,
Ryan
HALF-MARATHON TRAINING FOR A NEW PERSONAL RECORD
Week 5: Can You See It?
While you’re putting in the work, don’t forget to picture yourself on race day: prepared, psyched, and ready to run faster than you ever have before.
What to Expect:
Having a vision for where you want to go is so important. There is an old saying that says “without a vision, a people perish.” A vision gives us hope that what we are going after can be attained.
I love for my athletes to spend quite a bit of time at goal race pace for this reason. When you run at goal race pace, you are getting a taste of what you are asking your body to grow into. You are also making the mental connection with your goal and what you are training for. On day 5 this week, we will be spending 7 miles at goal half marathon pace. This run may feel easy or hard (or anywhere in between) but regardless of how it feels, take time to get as comfortable as possible at this pace and gain confidence from the fact that you are training at the pace you intend to race at.
Put yourself there,
Ryan
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MON
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TUES
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WED
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THUR
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FRI
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SAT
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SUN
Run
7-mile easy run plus drills and 6 by 100-meter strides at 90% max sprint speed.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Run
15-minute warmup, then drills and 6 by 100-meter strides at 90% max sprint speed. Then intervals consisting of 18 by 200 meters with 90 seconds rest. Take 3 minutes rest after the 6th and 12th intervals. Then a 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
This workout is easiest and best performed on a track, but if you don’t have access or the time to travel to a track, don’t sweat it. You can use your GPS or go off a guesstimate time and effort. Run these 200-meter repeats slightly harder/faster than goal mile pace. This workout is designed to work on your speed and to support your mile specific speed.
Run
7-mile easy run
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Run
8-mile easy run plus drills and 6 by 100-meter strides at 90% max sprint speed.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Run
15-minute warmup then drills and 6 by 100-meter strides at 90% max sprint speed. Then a 7-mile threshold at goal half marathon pace. Then a 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
Again, try to run goal half marathon pace with the mindset of staying as relaxed as possible.
Run
Rest Day
Hydrate
4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery
Run
8-mile easy run plus drills and 6 by 100-meter strides at 90% max sprint speed.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Rock Your Run
We’ve asked a few inspiring athletes to share their favorite songs for hitting the pavement. Tune in every week for a brand new playlist to keep you muuving and motivated!
Set Goals and Stay on Track
Our shareable progress tracker helps you stay connected and accountable. The Muuv With Nuun crew is behind you all the way!
Rock Your Run
We’ve asked a few inspiring athletes to share their favorite songs for hitting the pavement. Tune in every week for a brand new playlist to keep you muuving and motivated!
Set Goals and Stay on Track
Our shareable progress tracker helps you stay connected and accountable. The Muuv With Nuun crew is behind you all the way!