TRAINING FOR YOUR FIRST HALF MARATHON
Week 3: Building the Bridge
Every workout brings you one step closer! It might not be easy, but it will certainly be worth it.
What to Expect:
This week we’re building a bridge from your where your current fitness level is to where you want it to be. We do this through a number of ways including increasing overall training volume, sprints, intervals, fartleks, thresholds and long runs. This week we will be touching on all these main components of training to continue building the bridge towards your half marathon goal. Be patient, knowing that this bridge won’t be built overnight but, rather, will be built by consistency over a long period of time.
Stick with it,
Ryan
TRAINING FOR YOUR FIRST HALF MARATHON
Week 3: Building the Bridge
Every workout brings you one step closer! It might not be easy, but it will certainly be worth it.
What to Expect:
This week we’re building a bridge from your where your current fitness level is to where you want it to be. We do this through a number of ways including increasing overall training volume, sprints, intervals, fartleks, thresholds and long runs. This week we will be touching on all these main components of training to continue building the bridge towards your half marathon goal. Be patient, knowing that this bridge won’t be built overnight but, rather, will be built by consistency over a long period of time.
Stick with 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 3-mile threshold at goal half marathon pace. Then a 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
Use this run to start getting really comfortable with what your goal half marathon pace feels like. The objective is to be as relaxed as possible while still running at goal pace. Relaxation is the key to running fast.
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
8-mile long run.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
Today we are going to do one of my favorite long runs. I affectionately named these “In-N-Out Long Runs” after my favorite West Coast hamburger restaurant. In this run, you will run the first mile easy, then, for the remainder of the run you will alternate between a mile at goal half marathon pace, then a mile one minute per mile slower than goal half marathon pace. This is great practice running your goal pace when your legs are tired later in a run.
Run
Rest Day
Hydrate
4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery
Run
6-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: 5 minutes hard (try to run these segments at current 10k fitness effort level), alternating to 2 minutes easy (as easy as you need to go in order to recover) for the next 28 minutes. Then do an easy 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
This workout is a great opportunity to touch on 10k fitness, which will make your half marathon pace feel easier and will help drive your half marathon threshold down (i.e. faster).
Thirst Aid Kit
MUUV WITH NUUN RUN BUNDLE
Training is hard, but hydration should be simple. Stock up on electrolytes with this curated kit for every kind of workout.
$60.00
Thirst Aid Kit
MUUV WITH NUUN RUN BUNDLE
Training is hard, but hydration should be simple. Stock up on electrolytes with this curated kit for every kind of workout.
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!
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!
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!