FINISH STRONG

BEGINNER
Ready to become a marathoner? In this 16-week program, you’ll slowly build your marathon base of fitness, strength and endurance.
You’ll progress through 3 training milestones, each one helping you towards your goal. Make sure to track your runs with Nike+ Running and download
Nike Training Club App for access to great cross-training workouts.

WEEK MON TUES WED THU FRI SAT SUN

WARM UP RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

20.2 miles 3 miles 5 miles 3 miles Nike Training Club 3 miles 6.2 miles Rest
Start off your training Fartleks help work on Easy run at Cross-training builds Keep it comfortable First long run - easy, Recover today with

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today. Don't worry speed. 1 mile comfortable pace. strength and helps today and prepare for slow pace. good stretching and a
about your pace. warm-up. 3 minutes at prevent injuries. tomorrow. brisk walk.
faster pace, 2 minutes Choose a 30-minute
at slower pace, for 3 Nike Training Club
miles. Finish with 1 workout today focused
mile cool down. on core and leg
strength.

FUNDAMENTALS RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

23 miles 3 miles 6 miles 3 miles Nike Training Club 3 miles 8 miles Rest
Maintain your fitness. Challenge yourself. 1 Take it easy today and Cross-train for Progression run. Progression run - Get some rest today

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2 miles at a easy pace. mile warm-up. 4 miles get in the miles. core-strengthening. Increase your pace increase your pace as and stretch.
Finish last mile at at steady, challenging Try a Nike Training along the way. 2 miles you go. 2 miles at easy
faster pace. pace. Finish 1 mile Club workout from the at easy pace. Pick-up pace. 5 miles
cool down. app or a live class. pace for last mile. increasing pace as you
go. 1 mile cool-down.

GROUNDWORK RUN RUN RUN DAY OFF RUN RUN DAY OFF

28 miles 4 miles 6 miles 4 miles Rest 4 miles 10 miles Rest

Run comfortable pace Progression Run. Go light today with an Rest today with a 3 miles at easy pace. First double digit run - Take it easy. Go for a

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for 3 miles, then pick 2 miles easy pace, easy pace. light walk and Finish with last mile at put the miles in at walk and stretch.
up the pace in your increase the pace for stretching. faster pace. easy comfortable pace.
last mile. 3 miles and finish with
1 mile cool-down.

BUILD A BASE RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

30 miles 4 miles 7 miles 4 miles Choose Your Own 5 miles 10 miles Rest
Don't let up. Fartlek workout. Keep pace Put in 45-60 minutes Easy, comfortable Focus on the distance Rest up for the week

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3 miles at easy pace. 1 mile warm-up. comfortable today. of cross-training speed today for 4 today. Easy pace. ahead. Stretch and
Push the last mile at 3 minutes at faster today. miles. Push the last keep things light.
faster pace. pace, then 2 minutes mile at faster pace.
at slower pace for 5
miles. 1 mile
cool-down.
 FINISH STRONG
BEGINNER
Ready to become a marathoner? In this 16-week program, you’ll slowly build your marathon base of fitness, strength and endurance.
You’ll progress through 3 training milestones, each one helping you towards your goal. Make sure to track your runs with Nike+ Running and download
Nike Training Club App for access to great cross-training workouts.

WEEK MON TUES WED THU FRI SAT SUN

BUILD STRENGTH RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

32 miles 4 miles 7 miles 5 miles Nike Training Club 5 miles 11 miles Rest
Maintenance run. Easy Don't let up. 1 mile Easy, comfortable 45-minute Nike Get in the zone for Build up endurance. Recovery day. Rest up

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pace for 3 miles, then warm-up. 5 miles at pace today. Training Club tomorrow. 4 miles at Keep the pace and take it easy.
pick up the pace on steady, challenging workout. comfortable pace, then easy today.
last mile. pace. 1 mile cool pick-up the last mile.
down.

BUILD ENDURANCE RUN RUN RUN DAY OFF RUN RUN DAY OFF

34 miles 5 miles 7 miles 5 miles Rest 5 miles 12 miles Rest

Kick off the week with Improve your Conserve your energy Day off. Log another 5 miles. Maintain your pace and Take it easy and

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4 miles at easy pace endurance with a with easy 5 mile pace. Rest up and get a 4 miles at comfortable keep pushing today. rest up. Go for a walk
and push the last mile Fartlek run. 1 mile good stretch in today. pace, finish last mile and stretch.
at a faster pace. warm-up. 4 minutes at as faster pace.
faster pace, then 1
minute at slower pace
for 5 miles. Finish with
1 mile cool-down.

TEST YOUR LIMITS RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

32.25 miles 5 miles 3.25 miles 5 miles Nike Training Club 5 miles 14 miles Rest
Get ready for your first First interval run. 1 Slow down and Get some good Run 4 miles at Longest run yet. Stretch it out today

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interval tomorrow. mile warm-up. Start ease into your 5 miles cross-training today comfortable pace. Keep the pace easy and rest.
4 miles easy, then your interval: 0.5 mile today. with a Nike Training Finish up with 1 mile and comfortable.
pick up the pace for at faster pace, 0.25 Club workout. at faster pace.
last mile. mile at slower pace
and 0.5 mile at faster
pace. 1 mile
cool-down.

DRESS REHEARSAL RUN RUN DAY OFF RUN DAY OFF RUN RUN

31.1 miles 4 miles 8 miles Rest 4 miles Rest 2 miles 13.1 miles
3 miles at easy pace. Practice half-marathon Rest up with a Conserve your energy. Get ready for your Shake out run today. Tune-up run for the

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Accelerate for the pace today. 1 mile 45-minute brisk walk 3 miles easy and half-marathon with a 1 mile warm-up. marathon. 10 miles at
last mile. warm-up. 6 miles at and stretch. pick-up last mile. good stretch session. Stride for 0.5 mile and cautious, conservative
half-marathon pace. finish with 0.5 mile pace. Finish last 3.1
Cool down for 1 mile. cool-down. miles at faster pace.
 FINISH STRONG
BEGINNER
Ready to become a marathoner? In this 16-week program, you’ll slowly build your marathon base of fitness, strength and endurance.
You’ll progress through 3 training milestones, each one helping you towards your goal. Make sure to track your runs with Nike+ Running and download
Nike Training Club App for access to great cross-training workouts.

WEEK MON TUES WED THU FRI SAT SUN

RECOVER DAY OFF DAY OFF RUN CROSS-TRAIN RUN RUN DAY OFF

24 miles Rest Rest 5 miles Nike Training Club 5 miles 14 miles Rest
Recover from your Continue to rest. Get back into the Get in a 45-60 Run 4 miles easy and Take your time and Stretch today and get

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half-marathon today. Go for a brisk walk. swing of things with an minute Nike Training finish last mile at conserve your energy. in a brisk walk.
Loosen up with some easy 5 miles. Club workout today. faster pace. Easy 14 miles today.
stretching.

INCREASE INTENSITY RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

39 miles 5 miles 8 miles 5 miles Choose Your Own 5 miles 16 miles Rest
Ease into the week Marathon pace Focus on distance Keep things light Loosen up for your A big step towards your Stay loose and rest up

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with a maintenance practice. 1 mile today with comfortable today with some long run tomorrow. goal. Take your time after an intense week.
run. 4 miles easy and warm-up. 6 miles at 5 miles. cross-training. 4 miles at comfortable and keep the pace
pick-up the pace for marathon pace. 1 mile pace and finish last comfortable.
1 mile. cool-down. mile at faster pace.

THROUGH THE WALL RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

36.25 miles 5 miles 3.25 miles 5 miles Nike Training Club 5 miles 18 miles Rest
You know the drill. Interval run today. Keep the momentum Switch things up with Keep the week going A taste of the "wall" Take today off and

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4 miles at easy pace. Push the pace for the going with easy some cross-training. with another 5 miles. today. Keep the pace rest up.
Pick-up the pace for the faster intervals. 1 mile run today. Try a new Nike 4 miles at easy pace easy and comfortable.
last mile. warm-up. 0.5 mile at Training Club workout. and then pickup the
faster pace, slow it pace for 1 mile.
down for 0.25 mile,
then pick it up again
for 0.5 mile. Cool
down for 1 mile.

MAINTAIN FITNESS RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

43 miles 5 miles 8 miles 5 miles Nike Training Club 5 miles 20 miles Rest
5 mile maintenance Warm-up for peak Looking strong. Stay injury free. Warm-up for Push through the wall Stay hydrated and

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run. 4 miles at easy week. 1 mile at easy Keep pace Choose a 45-minute tomorrow's long run. today. 20 miles at stretch out.
pace, then push last pace. Increase pace for comfortable today. Nike Training Club 4 miles at easy pace easy, comfortable pace.
mile at faster pace. next 6 miles and then workout today. and pick it up for the
finish last mile with last mile.
light cool-down.
 FINISH STRONG
BEGINNER
Ready to become a marathoner? In this 16-week program, you’ll slowly build your marathon base of fitness, strength and endurance.
You’ll progress through 3 training milestones, each one helping you towards your goal. Make sure to track your runs with Nike+ Running and download
Nike Training Club App for access to great cross-training workouts.

WEEK MON TUES WED THU FRI SAT SUN

PEAK WEEK RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

49 miles 5 miles 12 miles 5 miles Nike Training Club 5 miles 22 miles Rest
Kick-off peak week Practice marathon Keep it easy for 4 Core-strength improves 4 miles easy then An epic 22 miles After yesterday's

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with maintenance run. pace today. 1 mile miles, then pickup the your overall fitness. 1 mile at faster pace to today. Keep the pace monster run, take it
4 miles easy and warm-up. 10 miles at pace for last mile. Workout for 45-60 prepare for tomorrow. easy and comfortable. easy today. Make sure
pick-up the last mile. race pace and minutes today with to stretch and stay
cool-down for 1 mile. Nike Training Club. hydrated.

TAPER WEEK RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

35 miles 4 miles 3.25 miles 5 miles Choose Your Own 4 miles 12 miles Rest
Light maintenance run. Last interval workout. Conserve your energy Keep things light with Get energized for Final long run before Take a brisk walk and

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3 miles at a Start with 1 mile and keep the pace cross-training today tomorrow. 3 miles at race day. rest up. Go for a walk
comfortable pace, then warm-up. Then 0.5 comfortable. for 30-45 minutes. easy pace, finish last and stretch.
finish last mile at mile at faster pace, mile at faster pace.
faster pace. slow it down for 0.25
mile and then pick it
back up for 0.5 mile.
Cool-down for 1 mile.

TAPER WEEK RUN RUN RUN CROSS-TRAIN RUN RUN DAY OFF

28.25 miles 4 miles 3.25 miles 5 miles Nike Training Club 4 miles 12 miles Rest
Maintenance run. Last interval before Keep it light today. Cross-train to stay Get ready for the last Final long run before Recover today. Take it

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Start with 3 miles at race day. 1 mile Easy 5 miles to strong. Try a 45-60 long run tomorrow. race day! Knock down easy and get in a good
easy pace. Push the warm-up. Run 0.5 mile conserve your energy. minute Nike Training 3 miles at comfortable 12 miles at easy pace. stretch.
last mile at a faster at faster pace, then Club workout today. pace and finish last
pace. slow it down for 0.25 mile at a faster pace.
mile and pick the pace
up for 0.5 mile. Finish
with 1 mile cool-down.

RACE WEEK RUN RUN RUN RUN DAY OFF RUN RUN

49.5 miles 4 miles 9 miles 3 miles 5 miles Rest 2 miles 26.2 miles
Loosen up for race Race pace practice. Take it slow. Maintenance run. Rest up for race day. Keep your muscles Race day!

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week. 3 miles easy and 1 mile warm-up. 4 miles at easy pace. Get in a walk and loose. Warm-up for 1 Keep the first 20
finish last mile at 7 miles at race pace. 1 mile at faster pace stretch. mile. Stride for 0.5 miles conservative and
faster pace. Cool-down for 1 mile. to the finish. mile and cool-down for then maintain speed
for final 6.2 miles.
last 0.5 mile.