Run

Rest Day

Hydrate

4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery

Run

3-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 fartlek run consisting of 3 minutes hard (think 5k current fitness effort) and 2 minutes easy (as easy as you need to go in order to recover) for the next 20 minutes. Then a 15-minute cool down.

Hydrate

16 oz water + 1 tab of Nuun Sport 30 minutes before workout

Ryan says:

On this workout we are focusing on 5k specific fitness, which will support your half-marathon fitness. We aren’t doing a long workout today because we want you to absorb all the hard work you’ve been doing. We are halfway through our buildup, so it’s important to let your body “come up for air” to restore itself and digest all the hard work. You might not notice feeling any better this week, but you should see a jump in your training in week 7.

Run

Rest Day

Hydrate

4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery

Run

3-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 broken-up threshold consisting of: 4 by 2 miles at goal half marathon pace. Take 90 seconds rest between sets. Then a 15-minute cool down.

Hydrate

16 oz water + 1 tab of Nuun Sport 30 minutes before workout

Ryan says:

Remember, any time we are running goal half marathon pace, it’s important to work on relaxation and get used to what goal half-marathon pace feels like. That way, when race day comes you don’t go out too hard.