HALF-MARATHON TRAINING FOR A NEW PERSONAL RECORD
Week 8: Finishing Touches
This is your last big push! While you dig deep for the final hard run of your training, don’t forget to celebrate how far you’ve come.
What to Expect:
I like to look at a training buildup like painting a beautiful piece of art. You go through many different phases of painting, sometimes working broadly on the background and the overall shapes within the work. But then when you get to the end, the fun part is putting the finishing touches and seeing all the different elements come together to create what the artist envisioned from the beginning.
This week, we put the finishing touches on your buildup with a lighter speed session on Day 2 and then a big, hard, long run on Day 5. Really focus on the long run this week and feel like you are putting your finishing touches on your beautiful piece of art. Next week we begin tapering your training down and resting up for your race.
Make it count,
Ryan
HALF-MARATHON TRAINING FOR A NEW PERSONAL RECORD
Week 8: Finishing Touches
This is your last big push! While you dig deep for the final hard run of your training, don’t forget to celebrate how far you’ve come.
What to Expect:
I like to look at a training buildup like painting a beautiful piece of art. You go through many different phases of painting, sometimes working broadly on the background and the overall shapes within the work. But then when you get to the end, the fun part is putting the finishing touches and seeing all the different elements come together to create what the artist envisioned from the beginning.
This week, we put the finishing touches on your buildup with a lighter speed session on Day 2 and then a big, hard, long run on Day 5. Really focus on the long run this week and feel like you are putting your finishing touches on your beautiful piece of art. Next week we begin tapering your training down and resting up for your race.
Make it count,
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
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 an interval session consisting of 10 by 400-meters with 90 seconds rest. Then a 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
Let’s run these intervals at mile goal pace. If you don’t have access to a track, you can run these on the road using your GPS to mark off .25-mile segments or you can do this based on time by estimating how long it will take you to run 400 meters.
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
A long run/threshold mix consisting of an easy 4-mile warmup then go straight into (i.e. don’t stop!) 9 miles at goal half marathon pace, then straight into a 2-mile cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
16 oz water + 1 serving of Nuun Endurance during workout
Ryan says:
This is your biggest and longest run of the buildup which will really help condition you for the test that lies ahead in your half marathon.
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!