I Trained 10 Weeks to Run a Sub-

After 4 years with little to no training, I signed up for my first half marathon to get my first official time on the distance. The problem? I only have 10 weeks to train for it.
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Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.

[@nikolasemmer1553]

Gonna guess the 10 year aerobic base you've built contributed a lot more than whatever special sauce you did in the 10 week build.

[@NicklasRossnerPT]

100% - Training age makes a huge impact 😄

[@konradnoises]

Hey man, great video as always. Really nice story you've shared! But some things are missing here… 1-That playlist looks fire, you should share 2-It would be amazing if you could breakdown precisely what and how you eat before race day 3-please also share some of those training sessions/templates All and all, your channel rocks!

[@L0Ls0ul]

I was about to comment something very similar, so I just second this 👍

[@L0Ls0ul]

Especially the playlist thing, we need it!

[@NicklasRossnerPT]

Thanks man! And thank you for the questions. I’m gonna answer in reverse order 😄 3. 100%. I’m gonna be sharing a bunch more of specific training sessions and protocols in the next video, so look out for that. 2. I’ll make sure to incoorporate that and actually wanted to do it here. But for this race I was throwing up for 24 hours prior so I just ate whatever I could stomach. Mostly white bread and then a bit of oats. Because of the stomach flu I drank nothing but salt tablets mixed with water (Zero tabs) the entire day leading into the race, to try and get my fluid balance back to normal. And I probably drank close to 3L (not recommended). I know my body extremely well, so it helped me a lot. 60 minutes prior to the race I ate 30g of carbohydrate in an energy gel. I did not take caffeine (which I normally would) I will try to include more specifics about nutrition in future videos 😊 3. Gotta bunch of different playlists - Will probably share a whole bunch to my e-mail list soon. But for the past few weeks I’ve been obsessed about hip-hip playlists for some reason, so here is the one I’m using at the moment (not all songs hit exactly 180bpm, but they are between 170-190 - or they are half that - so if I double the tempo it’s 170-190) "'03 Bonnie & Clyde" Jay-Z with Beyoncé "Can I Get A... (Soundtrack Version)" Jay-Z with Amil and Ja Rule "Get Em High" Kanye West with Talib Kweli and Common "In da Club" 50 Cent "Definition" Black Star "Memory Lane (Sittin' In Da Park)" Nas "In the Summertime" Shaggy "Irreplaceable" Beyoncé "Lose Yourself" Eminem "Umbrella" Rihanna with Jay-Z "Ghetto Pop Life" Danger Mouse and Jemini The Gifted One "Karma" Alicia Keys "Passin' Me By" The Pharcyde "Break You Off" The Roots It’s possible to download software that makes every song 180bpm, that I’ve used in the past. But I feel like I need to listen to it the “normal” way to really enjoy it these days 😄 I hope that answers it all - if not feel free to reach out.

[@L0Ls0ul]

@@NicklasRossnerPT thanks for the detailed answer, appreciate it!

[@adamv6829]

Great vid! It is a balancing act, well done on an epic time.

[@NicklasRossnerPT]

Thanks man! 100% a balancing act & ended up challenging me in a bunch of way I did not expect :)

[@julie_00]

Your videos are the best! I am binge watching your content and learning a lot, especially on champion’s mindset!! Best regards from a runner in Holte 🇩🇰

[@NicklasRossnerPT]

Tusind tak, Julie 😄

[@rafaelgurgelroselli4589]

🔥👏Congrats from 🇧🇷!

[@NicklasRossnerPT]

Thanks man 😄😄

[@JustBrowsing777]

Great video. Congrats on what I'd consider a successful race, all things considered! Clearly, all those previous years of training so much has not completely worn off. I can run a single kilometer in that pace I believe 😅

[@NicklasRossnerPT]

Thanks 😄 Yeah I really didn’t think I was gonna race and ended up just going to see if I could finish for my daughter. But somehow my body responded a lot better than I expected. There is no doubt that all those years training makes a huge impact - Which always makes me so amazed to see what the body is capable off. If you reach a certain level, that level is so much easier to get back to. Going beyond that however requires a bit more 😁

[@marllansilva1429]

Fala, cara. Você tem algum plano de treinamento ? Sou brasileiro e vou correr meus primeiros 21km no final do ano.

[@NicklasRossnerPT]

Thats awesome man! Unfortunately not right now, but I plan on releasing some in the future if people want it 😄

[@ID_Kevin]

What is this hip alignment you keep speaking off?

[@NicklasRossnerPT]

I have a tendency to do an inward rotation at my hip (on both sides). If you run optimally (from a biomechanical stand point) the hips should be in neutral position, so that I don't cross over my center line of gravity.

[@swaginfinite9165]

Not really applicable to most of us, only someome who was a pro can get sub 1.20 in 10 weeks

[@NicklasRossnerPT]

The time is hard for most people in 10 weeks 100%.. but hopefully that’s not the take-away of this video. At least that’s not my intend 😊 Hopefully the strategies, set-backs, motivation and lessons learned are the take-away.