Alicante Fast Rep Session

Workout - Alicante Fast Rep Session

• 10min @ 7'30''/mi
• 2 lots of:
  • 5min @ 5'24''/mi
  • 1min 30s rest
• 6 lots of:
  • 1min 15s @ 4'50''/mi
  • 1min rest
• 10min @ 8'00''/mi

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Intro

The FOD Runner shared FAST WORKOUT In The PUMA Deviate Nitro Elite 3 - ALICANTE Half Marathon Training WEEK EIGHT. Here are the essentials. Watch the full video for context.

Key points

• Fitness checkpoint via mile reps. Five-minute intervals at around 5:20 to 5:28 min/mi followed by 75-second pushes under 5:00 min/mi to gauge year-over-year progress.
• Shorter recovery. Rest between 75-second repeats drops from 90 sec to 60 sec, adding intensity as race nears.
• Shoe testing. Racing in new Puma Deviate Nitro Elite 3s during a shorter, faster effort lets you dial in the feel.
• Taper adjustments. Hill training gets minimal attention in the final four weeks. Mondays stay relaxed.
• Listen to your body. A “down week” focused on mobility beats grinding through a hard session if schedule or soreness creeps in.

Workout example

Tuesday, fast repeat workout:

1. Easy 10 to 15 min warm-up jog.
2. 2 x 5-minute repeats at around 5:20 min/mi, with 90 sec rest.
3. 6 x 75-second repeats under 5:00 min/mi, 60 sec between efforts.
4. 10-min easy cool-down.

Adjust paces to your fitness. Keep the interval structure (5 min / 75 sec) and adjust the speed.

Closing note

Try this fast-rep session this week and adjust paces in the Pacing app.

References

• FAST WORKOUT In The PUMA Deviate Nitro Elite 3 - ALICANTE Half Marathon Training WEEK EIGHT - YouTube (YouTube Video)