TRAINING FOR YOUR FIRST HALF MARATHON
Week 9: Taper Time
After pushing yourself past your own limits, your new challenge will be learning to hold back. Week 9 is designed to keep some reserves for race day.
What to Expect:
Time to start reducing the training load! You’ve made it through the most difficult training in your preparations. Don’t let your guard down, though: we still have some hard workouts to do, but they will be lower in volume and easier compared to your previous weeks.
Make sure to not run faster than prescribed on your hard workouts. The biggest mistake athletes make in the final few taper weeks is they try and prove their fitness to themselves. We want to avoid this mistake by sticking to the prescribed pace.
Easy does it,
Ryan
TRAINING FOR YOUR FIRST HALF MARATHON
Week 9: Taper Time
After pushing yourself past your own limits, your new challenge will be learning to hold back. Week 9 is designed to keep some reserves for race day.
What to Expect:
Time to start reducing the training load! You’ve made it through the most difficult training in your preparations. Don’t let your guard down, though: we still have some hard workouts to do, but they will be lower in volume and easier compared to your previous weeks.
Make sure to not run faster than prescribed on your hard workouts. The biggest mistake athletes make in the final few taper weeks is they try and prove their fitness to themselves. We want to avoid this mistake by sticking to the prescribed pace.
Easy does it,
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
15-minute warmup then drills and 6 by 100-meter strides at 90% max sprint speed. Then a fartlek run consisting of 1-minute hard at 5k goal pace, 1 minute 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
Run
Rest Day
Hydrate
4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery
Run
4-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 5-mile threshold run at half-marathon goal pace. Then a 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Run
Rest Day
Hydrate
4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery
Run
4-mile easy run
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Run
8-mile easy long run
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
Just treat this as you would a normal easy day. Now that we are in taper mode, it is important to hold yourself back and not run faster than prescribed. For today, no running faster than 1 minute per mile slower than goal half marathon pace, and you are free to run as slow as you feel like.
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!