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 recently shared FAST WORKOUT In The PUMA Deviate Nitro Elite 3 - ALICANTE Half Marathon Training WEEK EIGHT, and we’ve pulled together the essentials below. You’ll want to watch the full video for the complete context, but this summary will get you running the session today.

Key Points

• Fitness checkpoint via mile reps: Five-minute intervals at roughly 5:20–5:28 min/mi followed by 75-second pushes under 5:00 min/mi let the runner see how he’s progressed year over year.
• Shorter recovery windows: The rest period between 75-second repeats drops from 90 seconds down to 60 seconds, adding intensity as the race gets closer.
• Shoe testing in action: Racing in new Puma Deviate Nitro Elite 3s during a shorter, faster effort lets you dial in the feel before it matters most.
• Tapering adjustments: Hill training gets minimal attention in these final four weeks, while Mondays stay relaxed to preserve freshness.
• Listening to your body: Running a “down week” focused on mobility when schedule or soreness creeps in beats grinding through a hard session.

Workout Example

Tuesday – Fast Repeat Workout

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

Tailor the paces to your fitness level—keep the interval structure (5 min / 75 s) but adjust the speed based on what your recent runs tell you about where you are.

Closing Note

Test this fast-rep session this week, adjusting paces in your Pacing app to match your current fitness. You’ll gauge your progress, get comfortable in new shoes, and arrive at race day feeling sharp. Now go run it. 🚀

References

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