HALF MARATHON TRAINING
FINISH A RACE
NIKE RUNNING
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
TOTAL MILEAGE
WORKOUT
RUN
WORKOUT
RUN
WORKOUT
DAY OFF
WORKOUT
9 miles
1
TOTAL MILEAGE
11 miles
2
TOTAL MILEAGE
15 miles
3
45 mins
Kick off with weight
training! NTC Get Lean
Beginner Hurricane.
WORKOUT
1 mile
Run 1 Mile. It's your first
run of training. Ease
into the regimen.
RUN
45 mins
Maintain fitness
throughout! NTC Get
Strong Beginner Pump
Station.
WORKOUT
45 mins
2 miles
15 mins
Time to work it out. NTC
Get Lean Beginner
Crunch + Burn.
Tackle a Tuesday with a
2 mile run. Nice and
easy.
Get your blood pumping
with the Shelly Ann
Fraser Pryce.
RUN
WORKOUT
RUN
2 miles
Greet the beginning of
the week with an easy 2
miler.
45 mins
It's all you! NTC Get
Toned Beginner
Energizer.
1.5 miles
Back to running. Take
on this 1.5 miler and
Get back into it.
RUN
2 miles
The beginning of this
program is all about
building your base.
Take on 2 Miles then
stretch.
WORKOUT
1 miles
45 mins
Back to running. Take it
easy today, just 1 mile.
Get ready for a surge!
NTC Get Lean Beginner
Cardio Surge.
45 mins
Rest
15 mins
Shape up! NTC Get
Toned Beginner Shape
+ Sculpt.
Proper rest is essential
to keep you fueled for
the long haul.
Bonus workout: 15 min.
of Carmelita Jeter's
High Intensity Power
Workout.
WORKOUT
DAY OFF
WORKOUT
45 mins
Rest
It's Getting tight in here!
NTC Get Toned
Beginner Tighten Up.
Rest up. You'll need the
energy to power
through your training.
RUN
DAY OFF
3 miles
Conquer 3 miles
knowing you've got 2
days rest coming up.
Rest
And rest it out. Don't be
shy about stretching or
staying active though.
45 mins
It's Sunday! Get after
NTC Get Strong
Beginner Magnum.
DAY OFF
Rest
Another day of rest.
You'll appreciate these
real soon.
CV TNEVE GNINNUR EKIN 31Y F
TOTAL MILEAGE
19 miles
4
TOTAL MILEAGE
20 miles
5
RUN
2 miles
Get ready to Get back at
it. Kick you week of with
2 miles.
RUN
WORKOUT
30 mins
Time to Get Toned!
NTC Get Toned
Beginner Body Flexor.
WORKOUT
2.5 miles
30 mins
2.5 miles today. Start the
week off strong.
When we say full action
we mean it! NTC
Beginner Get Strong
Full Action.
RUN
2 miles
Back to running. 2
miles.Remember...keep
those eyes on the prize.
RUN
3 miles
Push through a
mid-week slump with 3
miles.
WORKOUT
30 mins
Jump start your
mid-week! NTC Get
Lean Beginner Jump
Start.
WORKOUT
45 mins
Pump it up! NTC Get
Strong beginner Pump
Station.
RUN
3 miles
You're 3 miles away
from a well deserved
rest day.
WORKOUT
30 mins
Stretch. Yoga helps
with strength and
flexibility, and those two
things will be your
friend on race day.
DAY OFF
Rest
Rest up and get ready
to get back at it
tomorrow.
LONG RUN
4 miles
You're only 4 miles
away from a much
deserved rest day.
RUN
3.5 miles
Time to take it up
another half mile. Run
3.5 and call it a day.
DAY OFF
Rest
Enjoy your Rest. You
definitely earned it!
HALF MARATHON TRAINING
FINISH A RACE
NIKE RUNNING
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
TOTAL MILEAGE
RUN
WORKOUT
TRACK
WORKOUT
WORKOUT
LONG RUN
DAY OFF
22 miles
6
2 miles
It should start to feel
easier already. 2 miles
to run today!
30 mins
Short Intervals
It's not just going to be
running... Go for a
swim, ride a back, or hit
up a yoga class. It's up
to you!
Time to experiment with
speed: 1 mile warm up
to easy jog. Then
unleash 5x200m sprints
on a half track.
30 mins
Give me 2 today! NTC
Get Focused Leaner
Legs and NTC Sydney
Leroux Workout.
15 mins
Absolutely perfect way
to start the weekend!
NTC Gabby Douglas
Perfect Alignment
Workout.
5 miles
It's gonna be a little
longer than you're used
to, but you're ready. 5
miles. Go Get it!
Rest
There's no shame in a
little rest. Repair and
Get ready for week 6.
TOTAL MILEAGE
RUN
WORKOUT
TRACK
WORKOUT
WORKOUT
LONG RUN
DAY OFF
23 miles
3 miles
45 mins
Short Intervals
45 mins
15 mins
6.2 miles
Rest
Fit beyond your wildest
dreams! NTC Get
Toned Beginner Dream
Team.
It's tempo time! It'll be 3
miles total: warm up
Mile 1, tempo pace Mile
2, and cool down Mile
3.
We feel a surge coming
on! NTC Get Lean
Beginner Cardio Surge.
Another round of
perfect aligment! NTC
Gabby Douglas Perfect
Alignment Workout.
Time to knock out your
first 10k in your training.
Tackle this at 1-2
minutes slower than
race pace.
Yesterday's 10k earned
you this rest today.
WORKOUT
WORKOUT
WORKOUT
WORKOUT
LONG RUN
DAY OFF
7
TOTAL MILEAGE
30 miles
8
TOTAL MILEAGE
Get back at it with 3
miles.
RUN
4 miles
Say hello to the week
with a 4 miler.
RUN
30 mins
The perfect workout!
NTC Get Strong
Intermediate Perfect
Score.
WORKOUT
Hills
30 mins
Take to the hills! Hill
sprints with recover
walk downhill. Repeat it
5 times.
Stretch. Yoga helps
with strength and
flexibility, and those two
things will be your
friend on race day.
RUN
WORKOUT
15 mins
Get your weekend
aligned! NTC Gabby
Douglas Perfect
Alignment Workout.
TRACK
7 miles
Take on more miles
than you have all
training. Unleash on
this 7 miles.
LONG RUN
Rest
Rest up and give your
legs a break.
DAY OFF
CV TNEVE GNINNUR EKIN 31Y F
26 miles
3.5 miles
45 mins
Take it easy with
smooth 3.5 miler today.
Put a sting in your step!
NTC Get Toned
Intermediate Stinger .
MILEAGE
RUN
WORKOUT
TRACK
WORKOUT
WORKOUT
LONG RUN
DAY OFF
34 miles
4 miles
30 mins
Short Interval
45 mins
15 mins
9 miles
Rest
Sculpted and strong!
NTC Focused Sculpted
arms and Shaped Back.
Get ready for more
speed: 1 mile warm up
to 5x200m sprints. Now
move into 5x100m
sprints.
Gabby's back! NTC
Gabby Douglas Perfect
Alignment Workout.
You know what you
came here to do...crush
9 miles! Then stretch.
9
10
Get after 4 miles today.
Short Intervals
Get out and explore
some hills on this 5 mile
hill run. 1 mile warm up,
2 miles up hill and 2
miles down hill.
30 mins
Stretch. Yoga helps
with strength and
flexibility, and those two
things will be your
friend on race day.
Get Toned! NTC
Beginner Get Toned
DREAM TEAM.
Short Intervals
Get ready for you
favorite...SPRINTS! 1
mile easy warm up,
then 8x200m sprints.
8 miles
Conquer some major
miles and earn
tomorrow's rest day. 8
miles. GO!
Rest
Rest up after
yesterday's long run.
Your body needs this
rest day. It earned it.
HALF MARATHON TRAINING
FINISH A RACE
NIKE RUNNING
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
TOTAL MILEAGE
WORKOUT
RUN
RUN
WORKOUT
WORKOUT
LONG RUN
DAY OFF
33 miles
45 mins
3 miles
Short Intervals
45 mins
15 mins
11 miles
Rest
Run 3 miles somewhere
you never have before
to keep it fresh.
Your old friend the hills
are back! Sprint uphill 6
times with walk-down
recovery
Tomorrow is a long run.
Hit up Kara Goucher's
Pro Running Stretches.
Visualize your form
while you're crushing all
11 miles today.
Your legs have been
working overtime. Give
'em a rest.
WORKOUT
RUN
WORKOUT
LONG RUN
DAY OFF
11
TOTAL MILEAGE
28 miles
12
You've got the power!
NTC Get Strong
Intermediate Power
Press
RUN
5 miles
This should be easy
after last week! Go out
and Get through 5
miles.
30 mins
Switch it up today.
Yoga, biking, maybe a
swim? You choose.
5 miles
Tempo running is on
today's agenda, 5 miles
total. 1 mile warm up, 3
miles tempo, then 1
mile cool down.
Sculpted and strong!
NTC Get Toned
Beginner Shape and
Sculpt
WORKOUT
15 mins
Take your butt to the
next level! NTC Get
Focused Better Butt.
15 mins
Only a few more
meetings with Gabby!
NTC Gabby Douglas
Perfect Alignment
Workout.
12 miles
Rest
12 miles. This will be
your longest training
run. Stay focused and
ready to unleash what
you've earned during
training. Prove you
made it, by sharing your
Nike+ Run with
Instagram and Twitter.
Breathe a deep breathe
and embrace the ache!
Rest today because
training's back at it
tomorrow. If you are a
bit sore, do 15 minutes
of stretching.
TOTAL MILEAGE
RUN
WORKOUT
RUN
RUN
WORKOUT
LONG RUN
DAY OFF
35 miles
5 miles
Training
Short Intervals
Short Intervals
15 mins
11 miles
Rest
Not as nasty as last
week, but still mean. 11
miles. Crush it!
Race day's Getting so
close, you can almost
smell the starting line.
Rest today and dream
about your run instead.
LONG RUN
DAY OFF
13
TOTAL MILEAGE
22 miles
You know the drill all
too well! Easy 5 miles at
your usual pace.
RUN
Give yourself a
challenge! NTC Get
Toned Intermediate
Circuit Challenge.
WORKOUT
The Faster the Better: 1
mile warm up to
5x400m sprints.
WORKOUT
Last time on the hills
before race day. 1 mile
warm up to 8 up hill
sprints. Now jog down
that hill!
RUN
Gabby wants to say hi!
NTC Gabby Douglas
Perfect Alignment
Workout.
DAY OFF
6 miles
15 mins
15 mins
6 miles
Cruise at a comfortable
pace during this 6 mile
run.
Next week is your last
week of training, stay
limber with Kara
Goucher's Pro Running
Stretches.
Almost finished with
perfection! NTC Gabby
Douglas Perfect
Alignment Workout.
One final tempo run: 6
miles total. 1 mile warm
up, 4 miles of tempo,
then 1 mile cool down.
TOTAL MILEAGE
RUN
RUN
WORKOUT
DAY OFF
DAY OFF
RUN
RACE DAY
36 miles
5 miles
5 miles
15 mins
Rest
Rest
2 miles
Marathon
You've come so far. It's
your final week, and it's
all for real finally. Head
out for a 5 miler and Get
your body back into the
zone.
Do it again. 5 miles, and
this time focus on how
many more your body
wants to run.
14
15
Say goodbye to your
good friend Gabby!
NTC Gabby Douglas
Perfect Alignment
Workout.
It's only the middle of
the week, take a rest
day and mentally
prepare for your race.
Rest
Rest can be key, but if
you are up for it, take a
yoga or spin class.
Final rest day. Relax
and eat healthy. It's all
gonna matter in just a
few days.
9 miles
Your last long run
before race day. Savor
this 9 miles...
Tomorrow is race day.
Clear your mind on a 2
mile shake out run.
Rest
Rest up. You've gotta
stay fresh for your final
week of training.
Your training is behind
you. The race course is
ahead of you.