NIKE+ RUNNING APP

13.1 BEGINNER
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WEEK 1/12: WARM UP

2 RUNS 7 MILES

This week you’ll kick off your half-marathon training with a warm-up of runs, cross-training
and rest. You’ll do your first light, speed workout, your first long run, and hit a weekly distance of
14 mi. This week you’ll get into the rhythm of training and get a feel for the next 11 weeks.
NIKE+ RUNNING APP // 13.1 BEGINNER 3

WEEK 2/12: FUNDAMENTALS

4 RUNS 16 MILES

You’ll continue to build your running fundamentals with a mix

of short runs, long runs, cross-training and rest.
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WEEK 3/12: BUILD A BASE

4 RUNS 17 MILES

This week you’ll begin to build a base for the rest of your program.
You’ll increase your weekly distance, go on your first progression run,
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WEEK 4/12: BUILD STRENGTH

5 RUNS 21 MILES

With proper fundamentals and a solid base, you’re now ready to build strength.
This week, you’ll increase your distance and add on an additional run day to improve your strength.
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WEEK 5/12: BUILD ENDURANCE

5 RUNS 24 MILES

This week you’ll be building half-marathon endurance by upping your weekly distance,
incorporating a progression run and taking on your usual mix of running, cross-training, and rest.
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WEEK 6/12: SPEED SHARPENING

5 RUNS 27 MILES

This week’s theme is speed sharpening. Working on your speed improves both endurance
and strength — two key elements to finishing your first half-marathon. Get ready for more distance,
speed workouts, cross-training and your longest run ever.
NIKE+ RUNNING APP // 13.1 BEGINNER 8

WEEK 7/12: TEST YOUR LIMITS

5 RUNS 29 MILES

This week you’ll test your limits by increasing your distance and adding
a progression run to your mix of long runs, maintenance runs and cross training.
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WEEK 8/12: MAINTAIN FITNESS

5 RUNS 28 MILES

This week you’ll work hard to maintain fitness as you near Peak Week.
Mix your usual speed work with cross-training, maintenance runs, and your first ever double-digit run.
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WEEK 9/12: INCREASE INTENSITY

5 RUNS 36 MILES

With Peak Week only one week away, this week is all about upping the intensity and making sure
you’re ready. This week you’ll increase your distance to take on your longest speed workout, and also
your longest run yet. Get ready. This week will be tough, but it’s the perfect warm-up for Peak Week.
NIKE+ RUNNING APP // 13.1 BEGINNER 11

WEEK 10/12: PEAK WEEK

5 RUNS 37 MILES

Welcome to Peak Week, the most challenging week of your training program.
After this week, you’ll be in peak condition for your half-marathon.
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WEEK 11/12: TAPER WEEK

5 RUNS 25 MILES

You’ve made it through Peak Week, and now it’s time to taper. This week you’ll lower your distance
and lighten up your workouts to make sure you’re rested and ready for Race Week.
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WEEK 12/12: RACE WEEK

6 RUNS 33 MILES

Welcome to Race Week. You’ve done the training. Now it’s time to do the racing.
This week your goal is to get race-ready for your half-marathon. You’ll keep things light to make
sure you get enough rest and maintain your fitness with a variety of runs and cross-training.