LEVEL 1 - BEGINNER RUNNER

NIKERUNNING.COM

Best suited for those who have been running 3-4 times per week (3-5 miles per run) for several months.

WEEK

DATES

MONDAY
4mi (6.4km) easy run + total body strengthening and stretching

TUESDAY
5mi (8km) run with 4x200m pick-ups + stretching

WEDNESDAY
30-40 min cardio and strength training + stretching

THURSDAY
4mi (6.4km) easy to moderate run

FRIDAY
30 min cross-training

SATURDAY
6mi (9.7km) easy run

SUNDAY
Rest

1 2 3 4 5 6 7 8 9 10 11 12

6/15 - 6/21

6/22 - 6/28

4mi (6.4km) easy run + total body strengthening and stretching 4mi (6.4km) easy run + total body strengthening and stretching

5mi (8km) run with 5x200m pick-ups + stretching

30-40 min cardio and strength training + stretching

4mi (6.4km) easy to moderate run

30 min cross-training

7mi (11.3k) easy run

Rest

6/29 - 7/05

5mi (8km) run with 6x200m pick-ups + stretching

30-40 min cardio and strength training + stretching

4mi (6.4km) run. Run last half faster than first half

30 min cross-training

8mi (12.9km) easy run

Rest

7/06 - 7/12

4.5mi (7.2km) easy run + total body strengthening and stretching

5.5mi (8.9km) run with 4x400m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) easy to moderate run

30 min cross-training

6mi (9.7km) easy run

Rest

7/13 - 7/19

4.5mi (7.2km) easy run + total body strengthening and stretching

6.25mi (10.1km) run with 5x400m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) run. Run last half faster than first half

30 min cross-training

10mi (16.1km) easy run

Rest

7/20 - 7/26

4.5mi (7.2km) easy run + total body strengthening and stretching

7mi (11.3km) run with 6x400m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) easy to moderate run

30 min cross-training

12mi (19.3km) easy run

Rest

7/27 - 8/02

4mi (6.4km) easy run + total body strengthening and stretching

5.5mi (8.9km) run with 3x800m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) run. Run last half faster than first half

30 min cross-training

7mi (11.3km) easy run

Rest

8/03 - 8/09

5mi (8km) easy run + total body strengthening and stretching

6.5mi (10.5km) run with 4x800m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) easy to moderate run

30 min cross-training

14mi (22.5km) easy run

Rest

8/10 - 8/16

4.5mi (7.2km) easy run + total body strengthening and stretching

5mi (8km) run with 6x200m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) run. Run last half faster than first half

30 min cross-training

8mi (12.9km) easy run

Rest

8/17 - 8/23

5mi (8km) easy run + total body strengthening and stretching

7.5mi (12.1km) run with 5x800m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) easy to moderate run

30 min cross-training

16mi (25.7km) easy run

Rest

8/24 - 8/30

5mi (8km) easy run + total body strengthening and stretching

6mi (9.7km) run with 6x200m pick-ups + stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) run. Run last half faster than first half

30 min cross-training

6mi (9.7km) easy run

Rest

8/31 - 9/06

3mi (4.8km) easy run + total body strengthening and stretching

7.5mi (12.1km) run with 4x1200m hard repeats. 800m recovery between repeats

30-40 min cardio and strength training + stretching

4.5mi (7.2km) easy to moderate run

30 min cross-training

18mi (29km) easy run

Rest

LEVEL 1 - BEGINNER RUNNER

NIKERUNNING.COM

Best suited for those who have been running 3-4 times per week (3-5 miles per run) for several months.

WEEK

DATES

MONDAY
5mi (8km) easy run + total body strengthening and stretching

TUESDAY
8.75mi (14.1km) run with 5x1200m hard repeats. 800m recovery between repeats 6.25mi (10.1km) run with 3x1mi at marathon pace. 400m recovery between each mile 7.5mi (12.1km) run with 4x1mi at marathon pace. 400m recovery between each mile 8.75mi (14.1km) run with 5x1mi at marathon pace. 400m recovery between each mile 3mi (4.8km) run with 6x200m pick-ups + stretching

WEDNESDAY
30-40 min cardio and strength training + stretching

THURSDAY
5mi (8km) run. Run last half faster than first half

FRIDAY
30 min cross-training

SATURDAY
8mi (12.9km) easy run

SUNDAY
Rest

13 14 15 16 17

9/07 - 9/13

9/14 - 9/20

5mi (8km) easy run + total body strengthening and stretching

30-40 min cardio and strength training + stretching

5mi (8km) run. Run last half faster than first half

30 min cross-training

20mi (32.2km) easy run

Rest

9/21 - 9/27

3mi (4.8km) easy run + total body strengthening and stretching

30-40 min cardio and strength training + stretching

5mi (8km) run. Run last 2 miles faster than first 2

30 min cross-training

12mi (19.3km) easy run

Rest

9/28 - 10/04

5mi (8km) easy run + total body strengthening and stretching

30-40 min cardio and strength training + stretching

4.5mi (7.2km) easy to moderate run

30 min cross-training

6mi (9.7km) easy run

Rest

10/04 - 10/11

4mi (6.4km) easy run and stretching

30-40 min cardio and strength training + stretching

3mi (4.8km) easy run + stretching

30 min cross-training

15-20 min easy + stretching

Marathon 26.2 Miles

TOTAL BODY STRENGTHENING

Exercises for the core, upper and lower body. Includes: 30-45 minutes of strength classes, yoga, pilates or weight training (1-2 sets per muscles group, 8-12 reps).

PICK-UPS
A challenging pace that feels just outside your comfort zone. You should be breathing somewhat hard, but this is NOT an all-out pace. Recover 400-800 meters between each pick-up.

CROSS-TRAINING/CARDIO TRAINING
Non-running activities such as walking, cycling, swimming, elliptical training or spinning.

STRENGTH TRAINING
Core strength exercises, pilates, yoga and light weight training (machines or free) with high repetitions.

LEVEL 2 - INTERMEDIATE RUNNER

NIKERUNNING.COM

Best suited for those who have been running at least 4-5 times per week (5-8 miles per run) for at least one year, and have run a marathon in the last two years.

WEEK

DATES

MONDAY
5mi (8km) easy run + total body strengthening and stretching

TUESDAY
6mi (9.7km) run with 4x200m pick-ups + stretching

WEDNESDAY
40-45 min cardio and strength training + stretching

THURSDAY
5mi (8km) easy to moderate run

FRIDAY
Friday 3mi (4.8km) easy run + stretching

SATURDAY
7mi (11.3km) moderate pace run

SUNDAY
Rest

1 2 3 4 5 6 7 8 9 10 11 12

6/15 - 6/21

6/22 - 6/28

5mi (8km) easy run + total body strengthening and stretching 5mi (8km) easy run + total body strengthening and stretching

6mi (9.7km) run with 5x200m pick-ups + stretching 5.5mi (8.9km) run with 4x400m pick-ups + stretching

40-45 min cardio and strength training + stretching

5mi (8km) easy to moderate run

3mi (4.8km) easy run + stretching

8mi (12.9km) moderate pace run

Rest

6/29 - 7/05

40-45 min cardio and strength training + stretching

5mi (8km) run. Run last half faster than first half

3mi (4.8km) easy run + stretching

10mi (16.1km) moderate pace run

Rest

7/06 - 7/12

5mi (8km) easy run + total body strengthening and stretching

6.25mi (10.1km) run with 5x400m pick-ups + stretching

40-45 min cardio and strength training + stretching

5mi (8km) easy to moderate run

30 min cross-training

8mi (12.9km) moderate pace run

Rest

7/13 - 7/19

6mi (9.7km) easy run + total body strengthening and stretching

7mi (11.3km) run with 6x400m pick-ups + stretching

40-45 min cardio and strength training + stretching

5mi (8km) run. Run last half faster than first half

3mi (4.8km) easy run + stretching

12mi (19.3km) moderate pace run

Rest

7/20 - 7/26

6mi (9.7km) easy run + total body strengthening and stretching

6.5mi (10.5km) run with 4x800m pick-ups + stretching

40-45 min cardio and strength training + stretching

5mi (8km) easy to moderate run

3mi (4.8km) easy run + stretching

14mi (22.5km) moderate pace run

Rest

7/27 - 8/02

5mi (8km) easy run + total body strengthening and stretching

7.5mi (12.1km) run with 5x800m pick-ups + stretching

30-40 min cardio and strength training + stretching

6mi (9.7km) run. Run last half faster than first half

4mi (6.4km) easy run + stretching

10mi (16.1km) moderate pace run

Rest

8/03 - 8/09

6mi (9.7km) easy run + total body strengthening and stretching

8.5mi (13.7km) run with 6x800m pick-ups + stretching

40-45 min cardio and strength training + stretching

6mi (9.7km) easy to moderate run

4mi (6.4km) easy run + stretching

16mi (25.7km) moderate pace run

Rest

8/10 - 8/16

5mi (8km) easy run + total body strengthening and stretching

6mi (9.7km) run with 6x200m pick-ups + stretching

30-40 min cardio and strength training + stretching

6mi (9.7km) run. Run last half faster than first half

30 min cross-training

10mi (16.1km) moderate pace run

Rest

8/17 - 8/23

7mi (11.3km) easy run + total body strengthening and stretching

7.75mi (12.5km) run with 4x1200m hard repeats. 800m recovery between repeats 6mi (9.7km) run with 6x200m pick-ups + stretching

40-45 min cardio and strength training + stretching

6mi (9.7km) easy to moderate run

4mi (6.4km) easy run + stretching

18mi (29km) moderate pace run

Rest

8/24 - 8/30

6mi (9.7km) easy run + total body strengthening and stretching

30-40 min cardio and strength training + stretching

6mi (9.7km) run. Run last half faster than first half

4mi (6.4km) easy run + stretching

6 miles (9.7km) moderate pace run

Rest

8/31 - 9/06

3mi (4.8km) easy run + total body strengthening and stretching

8.75mi (14.1km) run with 5x1200m hard repeats. 800m recovery between repeats

40-45 min cardio and strength training + stretching

6mi (9.7km) easy to moderate run

4mi (6.4km) easy run + stretching

20mi (32.2km) moderate pace run

Rest

LEVEL 2 - INTERMEDIATE RUNNER

NIKERUNNING.COM

Best suited for those who have been running at least 4-5 times per week (5-8 miles per run) for at least one year, and have run a marathon in the last two years.

WEEK

DATES

MONDAY
6mi (9.7km) easy run + total body strengthening and stretching

TUESDAY
10mi (16.1km) run with 6x1200m hard repeats. 800m recovery between repeats 7.5mi (12.1km) run with 4x1mi at marathon pace. 400m recovery between each mile 8.75mi (14.1km) run with 5x1mi at marathon pace. 400m recovery between each mile 10mi (16.1km) run with 6x1mi at marathon pace. 400m recovery between each mile 3mi (4.8km) run with 6x200m pick-ups + stretching

WEDNESDAY
30-40 min cardio and strength training + stretching

THURSDAY
5mi (8km) run. Run last half faster than first half

FRIDAY
30 min cross-training

SATURDAY
8mi (12.9km) moderate pace run

SUNDAY
Rest

13 14 15 16 17

9/07 - 9/13

9/14 - 9/20

7mi (11.3km) easy run + total body strengthening and stretching

40-45 min cardio and strength training + stretching

6mi (9.7km) run. Run last half faster than first half

4mi (6.4km) easy run + stretching

20mi (32.2km) moderate pace run

Rest

9/21 - 9/27

4mi (6.4km) easy run + total body strengthening and stretching

30-40 min cardio and strength training + stretching

7mi (11.3km) run. Run last half faster than first half

4mi (6.4km) easy run + stretching

12mi (19.3km) moderate pace run

Rest

9/28 - 10/04

5mi (8km) easy run + total body strengthening and stretching

40 min cardio and strength training + stretching

5mi (8km) easy to moderate run

30 min cross-training

7mi (11.3km) moderate pace run

Rest

10/04 - 10/11

4mi (6.4km) easy run and stretching

Rest

3mi (4.8km) easy run + stretching

Rest

2mi (3.2km) easy run + stretching

Marathon 26.2 Miles

TOTAL BODY STRENGTHENING

Exercises for the core, upper and lower body. Includes: 30-45 minutes of strength classes, yoga, pilates or weight training (1-2 sets per muscles group, 8-12 reps).

PICK-UPS
A challenging pace that feels just outside your comfort zone. You should be breathing somewhat hard, but this is NOT an all-out pace. Recover 400-800 meters between each pick-up.

CROSS-TRAINING/CARDIO TRAINING
Non-running activities such as walking, cycling, swimming, elliptical training or spinning.

STRENGTH TRAINING
Core strength exercises, pilates, yoga and light weight training (machines or free) with high repetitions.

LEVEL 3 - ADVANCED RUNNER

NIKERUNNING.COM

Best suited for those who have been running at least 5 times a week (7-10 miles per run) for at least one year and have run a marathon in the past year.

WEEK

DATES

MONDAY
7mi (11.3km) easy run + total body strengthening and stretching

TUESDAY
7mi (11.3km) run with 4x200m pick-ups + stretching

WEDNESDAY
45 min cardio and strength training + stretching

THURSDAY
7mi (11.3km) easy to moderate run

FRIDAY
4mi (6.4km) easy run + stretching

SATURDAY
10mi (16.1km) moderate pace run

SUNDAY
Rest

1 2 3 4 5 6 7 8 9 10 11 12

6/15 - 6/21

6/22 - 6/28

7mi (11.3km) easy run + total body strengthening and stretching 7mi (11.3km) easy run + total body strengthening and stretching

7mi (11.3km) run with 5x200m pick-ups + stretching 7mi (11.3km) run with 6x400m pick-ups + stretching

45-60 min cardio and strength training + stretching

7mi (11.3km) easy to moderate run

4mi (6.4km) easy run + stretching

11mi (17.7km) moderate pace run

Rest

6/29 - 7/05

45-60 min cardio and strength training + stretching

7mi (11.3km) run. Run last half faster than first half

4mi (6.4km) easy run + stretching

12mi (19.3km) moderate pace run

Rest

7/06 - 7/12

6mi (9.7km) easy run + total body strengthening and stretching

7.75mi (12.5km) run with 7x400m pick-ups + stretching

45 min cardio and strength training + stretching

7mi (11.3km) easy to moderate run

30 min cross-training

10mi (16.1km) at marathon pace

Rest

7/13 - 7/19

7mi (11.3km) easy run + total body strengthening and stretching

8.5mi (13.7km) run with 8x400m pick-ups + stretching

45-60 min cardio and strength training + stretching

7mi (11.3km) run. Run last half faster than first half

4mi (6.4km) easy run + stretching

14mi (22.5km) moderate pace run

Rest

7/20 - 7/26

7mi (11.3km) easy run + total body strengthening and stretching

8.5mi (13.7km) run with 6x800m pick-ups + stretching

45-60 min cardio and strength training + stretching

7mi (11.3km) easy to moderate run

4mi (6.4km) easy run + stretching

16mi (25.7km) moderate pace run

Rest

7/27 - 8/02

6mi (9.7km) easy run + total body strengthening and stretching

9.5mi (15.3km) run with 7x800m pick-ups + stretching

45 min cardio and strength training + stretching

8mi (12.9km) run. Run last half faster than first half

5mi (8km) easy run + stretching

12mi (19.3km) at marathon pace

Rest

8/03 - 8/09

7mi (11.3km) easy run + total body strengthening and stretching

10.5mi (16.9km) run with 8x800m pick-ups + stretching

45-60 min cardio and strength training + stretching

8mi (12.9km) easy to moderate run

4mi (6.4km) easy run + stretching

18mi (29km) moderate pace run

Rest

8/10 - 8/16

7mi (11.3km) easy run + total body strengthening and stretching

8mi (12.9km) run with 6x200m pick-ups + stretching

45 min cardio and strength training + stretching

8mi (12.9km) easy to moderate run

30 min cross-training

20mi (32.2km) moderate pace run

Rest

8/17 - 8/23

7mi (11.3km) easy run + total body strengthening and stretching

8.75mi (14.1km) run with 5x1200m hard repeats. 800m recovery between repeats 7mi (11.3km) run with 6x200m pick-ups + stretching

45-60 min cardio and strength training + stretching

7mi (11.3km) easy to moderate run

4mi (6.4km) easy run + stretching

10mi (16.1km) moderate pace run

Rest

8/24 - 8/30

8mi (12.9km) easy run + total body strengthening and stretching

45-60 min cardio and strength training + stretching

7mi (11.3km) run. Run last half faster than first half

5mi (8km) easy run + stretching

6mi (9.7km) moderate pace run

Rest

8/31 - 9/06

4mi (6.4km) easy run + total body strengthening and stretching

10mi (16.1km) run with 6x1200m hard repeats. 800m recovery between repeats

45-60 min cardio and strength training + stretching

8mi (12.9km) easy to moderate run

4mi (6.4km) easy run + stretching

20mi (32.2km) moderate pace run

Rest

LEVEL 3 - ADVANCED RUNNER

NIKERUNNING.COM

Best suited for those who have been running at least 5 times a week (7-10 miles per run) for at least one year and have run a marathon in the past year.

WEEK

DATES

MONDAY
8mi (12.9km) easy run + total body strengthening and stretching

TUESDAY
11.25mi (18.1km) run with 7x1200m hard repeats. 800m recovery between repeats 8.75mi (14.1km) run with 5x1mi at marathon pace. 400m recovery between each mile 10mi (16.1km) run with 6x1mi at marathon pace. 400m recovery between each mile 11.25mi (18.1km) run with 7x1mi at marathon pace. 400m recovery between each mile 3mi (4.8km) run with 6x200m pick-ups + stretching

WEDNESDAY
45 min cardio and strength training + stretching

THURSDAY
7mi (11.3km) run. Run last half faster than first half

FRIDAY
30 min cross-training

SATURDAY
12mi (19.3km) at marathon pace

SUNDAY
Rest

13 14 15 16 17

9/07 - 9/13

9/14 - 9/20

8mi (12.9km) easy run + total body strengthening and stretching

45-60 min cardio and strength training + stretching

8mi (12.9km) run. Run last half faster than first half

30 min cross-training

20mi (32.2km) moderate pace run

Rest

9/21 - 9/27

7mi (11.3km) easy run + total body strengthening and stretching

45 min cardio and strength training + stretching

7mi (11.3km) run. Run last half faster than first half

5mi (8km) easy run + stretching

12mi (19.3km) moderate pace run

Rest

9/28 - 10/04

6mi (9.7km) easy run + total body strengthening and stretching

40 min cardio and strength training + stretching

6mi (9.7km) easy to moderate run

30 min cross-training

7mi (11.3km) moderate pace run

Rest

10/04 - 10/11

5mi (8km) easy run and stretching

Rest

3mi (4.8km) easy run + stretching

Rest

2mi (3.2km) easy run + stretching

Marathon 26.2 Miles

TOTAL BODY STRENGTHENING

Exercises for the core, upper and lower body. Includes: 30-45 minutes of strength classes, yoga, pilates or weight training (1-2 sets per muscles group, 8-12 reps).

PICK-UPS
A challenging pace that feels just outside your comfort zone. You should be breathing somewhat hard, but this is NOT an all-out pace. Recover 400-800 meters between each pick-up.

CROSS-TRAINING/CARDIO TRAINING
Non-running activities such as walking, cycling, swimming, elliptical training or spinning.

STRENGTH TRAINING
Core strength exercises, pilates, yoga and light weight training (machines or free) with high repetitions.