TRAINING FOR YOUR FIRST HALF MARATHON
Week 4: Bend, Don’t Break
Following a plan is important, but so is flexibility. Week 4 is all about pushing yourself while paying attention to your body’s signals.
What to Expect:
There is an old saying, “Be like bamboo: Bend but don’t break.” We want lots of bending during this training buildup. If you bend, you won’t break.
On Day 3 this week, I illustrate how you can adjust a workout if needed by adding more rest between intervals. It’s really important to realize that following this training plan isn’t a do-or-die mission. You need to learn to adapt training according to how your body is feeling.
If you are ever feeling dead-tired in a workout, I want you to feel the freedom to not only adjust the workout, but to even scratch the workout and do an easy run in its place. I always like athletes to try the workout because sometimes you just feel sluggish getting going and will actually feel quite good once the blood is flowing. However, if you find yourself in a losing battle halfway through a workout, that would be a good time to have grace for yourself and make a mid-workout adjustment.
Go with the flow,
Ryan
TRAINING FOR YOUR FIRST HALF MARATHON
Week 4: Bend, Don’t Break
Following a plan is important, but so is flexibility. Week 4 is all about pushing yourself while paying attention to your body’s signals.
What to Expect:
There is an old saying, “Be like bamboo: Bend but don’t break.” We want lots of bending during this training buildup. If you bend, you won’t break.
On Day 3 this week, I illustrate how you can adjust a workout if needed by adding more rest between intervals. It’s really important to realize that following this training plan isn’t a do-or-die mission. You need to learn to adapt training according to how your body is feeling.
If you are ever feeling dead-tired in a workout, I want you to feel the freedom to not only adjust the workout, but to even scratch the workout and do an easy run in its place. I always like athletes to try the workout because sometimes you just feel sluggish getting going and will actually feel quite good once the blood is flowing. However, if you find yourself in a losing battle halfway through a workout, that would be a good time to have grace for yourself and make a mid-workout adjustment.
Go with the flow,
Ryan
- MON
- TUES
- WED
- THUR
- FRI
- SAT
- SUN
Run
4-mile easy run
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
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 threshold workout consisting of: 5 by mile at goal half marathon pace on 60 seconds rest. Then a 15-minute cool down.
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
You will notice I added a few extra repetitions of miles this week compared to the last time we did this workout. As the weeks pass, you should notice subtle changes in your fitness so we will need to challenge your body by adding volume and/or reducing rest in your workouts. If you are ever having a hard time hitting goal paces in these workouts, you can always take more rest than prescribed (I recommend this rather than run slower paces).
Run
Rest Day
Hydrate
4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery
Run
5-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
9-mile long run
Hydrate
16 oz water + 1 tab of Nuun Sport 30 minutes before workout
Ryan says:
Once again, the focus of today’s run is simply enjoyment. Adjust to however your legs are feeling. If you are feeling good, then you can move along. If you just feel like taking it easy, then just take it easy.
Run
Rest Day
Hydrate
4-6oz water + 1 tab of Nuun Rest before bed to support muscle recovery
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!