FAST WORKOUT In The PUMA Deviate Nitro Elite 3 - ALICANTE Half Marathon Training WEEK EIGHT - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of FAST WORKOUT In The PUMA Deviate Nitro Elite 3 - ALICANTE Half Marathon Training WEEK EIGHT from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Fitness test with mile‑reps: The runner repeats 5‑minute intervals (≈5:20‑5:28 min/mi) and 75‑second intervals (sub‑5:00 min/mi) to gauge where his fitness stands compared to last year.
Recovery reduction: Rest between the 75‑second reps is cut from 90 s to 60 s, making the set a little sharper for race‑week.
Breaking in shoes: Using the Puma Deviate Nitro Elite 3 on a short, fast session helps lock in feel before the upcoming races.
Taper tweaks: In the final four weeks he’s dialing back hill work and keeping Monday runs easy to stay fresh.
Life balance tip: When busy or feeling tight, it’s okay to take a “down week” and focus on mobility instead of forcing a hard workout.

Workout Example

Tuesday – Fast Repetition Session

Warm‑up 10‑15 min easy jog.
2 × 5‑minute repeats at ~5:20 min/mi pace, 90 s recovery between them.
6 × 75‑second repeats at sub‑5:00 min/mi pace, 60 s recovery between each.
Cool‑down 10 min easy.

Adjust the paces to match your current fitness – use the same interval ratios (5 min / 75 s) and scale the effort based on your recent training runs.

Closing Note

Give this fast‑rep workout a try this week and tweak the paces to fit your own numbers in the Pacing app. It’s a solid way to test fitness, break in new shoes, and stay sharp for race day. Good luck, and enjoy the run! 🚀