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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

yoga and light weight training (machines or free) with high repetitions.7km) easy run Rest 10/04 .25mi (10. 400m recovery between each mile 3mi (4. PICK-UPS A challenging pace that feels just outside your comfort zone.2km) easy to moderate run 30 min cross-training 6mi (9. but this is NOT an all-out pace.1km) run with 3x1mi at marathon pace.5mi (12.1km) run with 4x1mi at marathon pace. 800m recovery between repeats 6. Run last half faster than first half FRIDAY 30 min cross-training SATURDAY 8mi (12.COM Best suited for those who have been running 3-4 times per week (3-5 miles per run) for several months.2 Miles TOTAL BODY STRENGTHENING Exercises for the core.8km) run with 6x200m pick-ups + stretching WEDNESDAY 30-40 min cardio and strength training + stretching THURSDAY 5mi (8km) run. You should be breathing somewhat hard.75mi (14.BEGINNER RUNNER NIKERUNNING. swimming. yoga. upper and lower body. pilates or weight training (1-2 sets per muscles group. cycling. CROSS-TRAINING/CARDIO TRAINING Non-running activities such as walking.9/13 9/14 . Recover 400-800 meters between each pick-up.10/11 4mi (6.8km) easy run + stretching 30 min cross-training 15-20 min easy + stretching Marathon 26.9km) easy run SUNDAY Rest 13 14 15 16 17 9/07 . Run last half faster than first half 30 min cross-training 20mi (32.2km) easy run Rest 9/21 . elliptical training or spinning. . pilates.5mi (7. Run last 2 miles faster than first 2 30 min cross-training 12mi (19. 8-12 reps).3km) easy run Rest 9/28 .LEVEL 1 .1km) run with 5x1mi at marathon pace.75mi (14.8km) easy run + total body strengthening and stretching 30-40 min cardio and strength training + stretching 5mi (8km) run.9/27 3mi (4. WEEK DATES MONDAY 5mi (8km) easy run + total body strengthening and stretching TUESDAY 8.4km) easy run and stretching 30-40 min cardio and strength training + stretching 3mi (4.9/20 5mi (8km) easy run + total body strengthening and stretching 30-40 min cardio and strength training + stretching 5mi (8km) run. Includes: 30-45 minutes of strength classes. 400m recovery between each mile 8. STRENGTH TRAINING Core strength exercises. 400m recovery between each mile 7.1km) run with 5x1200m hard repeats.10/04 5mi (8km) easy run + total body strengthening and stretching 30-40 min cardio and strength training + stretching 4.

Run last half faster than first half 4mi (6.9km) 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 10mi (16.8km) easy run + total body strengthening and stretching 8.8/16 5mi (8km) easy run + total body strengthening and stretching 6mi (9. 800m recovery between repeats 40-45 min cardio and strength training + stretching 6mi (9. Run last half faster than first half 4mi (6.INTERMEDIATE RUNNER NIKERUNNING.7km) easy run + total body strengthening and stretching 6.7km) run. Run last half faster than first half 3mi (4.9km) moderate pace run Rest 7/13 .5mi (12.3km) moderate pace run SUNDAY Rest 1 2 3 4 5 6 7 8 9 10 11 12 6/15 .8/02 5mi (8km) easy run + total body strengthening and stretching 7.7/19 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 (4.3km) moderate pace run Rest 7/20 .7km) run with 6x200m pick-ups + stretching 30-40 min cardio and strength training + stretching 6mi (9.5km) run with 4x800m pick-ups + stretching 40-45 min cardio and strength training + stretching 5mi (8km) easy to moderate run 3mi (4.4km) easy run + stretching 20mi (32.7km) run with 5x200m pick-ups + stretching 5.8/30 6mi (9.5km) moderate pace run Rest 7/27 . Run last half faster than first half 3mi (4.7km) moderate pace run Rest 8/10 .3km) easy run + total body strengthening and stretching 7.7km) run.75mi (12.7km) easy to moderate run 4mi (6.75mi (14.8km) easy run + stretching 14mi (22.25mi (10.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.6/28 5mi (8km) easy run + total body strengthening and stretching 5mi (8km) easy run + total body strengthening and stretching 6mi (9.7km) easy to moderate run 4mi (6.7km) run with 6x200m pick-ups + stretching 40-45 min cardio and strength training + stretching 6mi (9.8km) easy run + stretching 12mi (19.7km) easy to moderate run 4mi (6. Run last half faster than first half 30 min cross-training 10mi (16.8km) easy run + stretching 8mi (12.1km) moderate pace run Rest 8/17 .4km) easy run + stretching 16mi (25.1km) 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 (12.1km) run with 5x800m pick-ups + stretching 30-40 min cardio and strength training + stretching 6mi (9.7km) moderate pace run Rest 8/31 . WEEK DATES MONDAY 5mi (8km) easy run + total body strengthening and stretching TUESDAY 6mi (9.LEVEL 2 .7km) run.9/06 3mi (4.2km) moderate pace run Rest .5mi (10.9km) moderate pace run Rest 6/29 .5mi (13.1km) moderate pace run Rest 7/06 .6/21 6/22 .1km) run with 5x1200m hard repeats.7/05 40-45 min cardio and strength training + stretching 5mi (8km) run.7km) run with 6x800m pick-ups + stretching 40-45 min cardio and strength training + stretching 6mi (9.1km) moderate pace run Rest 8/03 .7km) easy run + total body strengthening and stretching 30-40 min cardio and strength training + stretching 6mi (9.7/26 6mi (9.8km) easy run + stretching SATURDAY 7mi (11. 800m recovery between repeats 6mi (9.5mi (8.7km) easy run + total body strengthening and stretching 8. and have run a marathon in the last two years.4km) easy run + stretching 10mi (16.7/12 5mi (8km) easy run + total body strengthening and stretching 6.3km) run with 6x400m pick-ups + stretching 40-45 min cardio and strength training + stretching 5mi (8km) run.8/23 7mi (11.7km) easy run + total body strengthening and stretching 7mi (11.8/09 6mi (9.4km) easy run + stretching 18mi (29km) moderate pace run Rest 8/24 .5km) run with 4x1200m hard repeats.4km) easy run + stretching 6 miles (9.

75mi (14. Run last half faster than first half 4mi (6.9/13 9/14 . CROSS-TRAINING/CARDIO TRAINING Non-running activities such as walking. WEEK DATES MONDAY 6mi (9.4km) easy run + stretching 12mi (19.INTERMEDIATE RUNNER NIKERUNNING. cycling.3km) easy run + total body strengthening and stretching 40-45 min cardio and strength training + stretching 6mi (9. pilates or weight training (1-2 sets per muscles group.4km) easy run and stretching Rest 3mi (4. Includes: 30-45 minutes of strength classes. Run last half faster than first half FRIDAY 30 min cross-training SATURDAY 8mi (12. 400m recovery between each mile 10mi (16.4km) easy run + stretching 20mi (32. pilates. 8-12 reps).7km) run.4km) easy run + total body strengthening and stretching 30-40 min cardio and strength training + stretching 7mi (11.1km) run with 5x1mi at marathon pace. upper and lower body.8km) run with 6x200m pick-ups + stretching WEDNESDAY 30-40 min cardio and strength training + stretching THURSDAY 5mi (8km) run. but this is NOT an all-out pace.1km) run with 6x1200m hard repeats.2 Miles TOTAL BODY STRENGTHENING Exercises for the core.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. yoga and light weight training (machines or free) with high repetitions. yoga. PICK-UPS A challenging pace that feels just outside your comfort zone. .2km) moderate pace run Rest 9/21 . elliptical training or spinning. 400m recovery between each mile 8. Recover 400-800 meters between each pick-up. swimming.1km) run with 4x1mi at marathon pace. Run last half faster than first half 4mi (6.1km) run with 6x1mi at marathon pace.3km) run.5mi (12.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.9km) moderate pace run SUNDAY Rest 13 14 15 16 17 9/07 .3km) moderate pace run Rest 10/04 . 800m recovery between repeats 7.3km) moderate pace run Rest 9/28 .7km) easy run + total body strengthening and stretching TUESDAY 10mi (16.9/27 4mi (6. STRENGTH TRAINING Core strength exercises.2km) easy run + stretching Marathon 26. You should be breathing somewhat hard.LEVEL 2 .8km) easy run + stretching Rest 2mi (3.10/11 4mi (6.9/20 7mi (11. and have run a marathon in the last two years. 400m recovery between each mile 3mi (4.

7km) moderate pace run Rest 7/27 .8/09 7mi (11.5mi (13.7/26 7mi (11. WEEK DATES MONDAY 7mi (11.75mi (14.4km) easy run + stretching 18mi (29km) moderate pace run Rest 8/10 .3km) easy run + total body strengthening and stretching 8.3km) easy to moderate run FRIDAY 4mi (6.3km) run.3km) easy run + total body strengthening and stretching 10.4km) easy run + stretching 20mi (32.3km) easy to moderate run 4mi (6.5mi (15.2km) moderate pace run Rest 8/17 .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.3km) easy to moderate run 30 min cross-training 10mi (16.3km) easy run + total body strengthening and stretching 7mi (11. Run last half faster than first half 5mi (8km) easy run + stretching 12mi (19.6/21 6/22 .3km) run.8/02 6mi (9.1km) run with 5x1200m hard repeats.3km) easy to moderate run 4mi (6.1km) at marathon pace Rest 7/13 .ADVANCED RUNNER NIKERUNNING.4km) easy run + stretching 14mi (22.9km) run with 8x800m pick-ups + stretching 45-60 min cardio and strength training + stretching 8mi (12.7km) moderate pace run Rest 8/31 .LEVEL 3 .5mi (13.4km) easy run + stretching SATURDAY 10mi (16.5km) run with 7x400m pick-ups + stretching 45 min cardio and strength training + stretching 7mi (11.4km) easy run + stretching 11mi (17.9km) run.7/19 7mi (11.7/05 45-60 min cardio and strength training + stretching 7mi (11.3km) easy run + total body strengthening and stretching 8. 800m recovery between repeats 45-60 min cardio and strength training + stretching 8mi (12.2km) moderate pace run Rest .9km) easy to moderate run 4mi (6.3km) run with 6x200m pick-ups + stretching 45-60 min cardio and strength training + stretching 7mi (11.4km) easy run + total body strengthening and stretching 10mi (16.3km) run.3km) at marathon pace Rest 8/03 . Run last half faster than first half 4mi (6.3km) easy run + total body strengthening and stretching TUESDAY 7mi (11.7/12 6mi (9.8/23 7mi (11.4km) easy run + stretching 16mi (25.3km) run with 4x200m pick-ups + stretching WEDNESDAY 45 min cardio and strength training + stretching THURSDAY 7mi (11.6/28 7mi (11.1km) moderate pace run SUNDAY Rest 1 2 3 4 5 6 7 8 9 10 11 12 6/15 .5mi (16.3km) run with 5x200m pick-ups + stretching 7mi (11.9/06 4mi (6.3km) run with 6x400m pick-ups + stretching 45-60 min cardio and strength training + stretching 7mi (11.7km) run with 6x800m pick-ups + stretching 45-60 min cardio and strength training + stretching 7mi (11.3km) easy run + total body strengthening and stretching 7mi (11.7km) easy run + total body strengthening and stretching 7.3km) easy run + total body strengthening and stretching 8. 800m recovery between repeats 7mi (11.4km) easy run + stretching 10mi (16.9km) easy to moderate run 4mi (6.3km) run with 7x800m pick-ups + stretching 45 min cardio and strength training + stretching 8mi (12.7km) moderate pace run Rest 6/29 .1km) run with 6x1200m hard repeats.8/16 7mi (11.7km) run with 8x400m pick-ups + stretching 45-60 min cardio and strength training + stretching 7mi (11.5km) moderate pace run Rest 7/20 .3km) easy run + total body strengthening and stretching 8mi (12.8/30 8mi (12.3km) easy to moderate run 4mi (6.4km) easy run + stretching 12mi (19.9km) easy run + total body strengthening and stretching 45-60 min cardio and strength training + stretching 7mi (11.7km) easy run + total body strengthening and stretching 9. Run last half faster than first half 4mi (6. Run last half faster than first half 5mi (8km) easy run + stretching 6mi (9.75mi (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 (32.3km) moderate pace run Rest 7/06 .1km) moderate pace run Rest 8/24 .

CROSS-TRAINING/CARDIO TRAINING Non-running activities such as walking. 400m recovery between each mile 10mi (16.8km) easy run + stretching Rest 2mi (3. Includes: 30-45 minutes of strength classes. WEEK DATES MONDAY 8mi (12.2km) easy run + stretching Marathon 26. swimming. PICK-UPS A challenging pace that feels just outside your comfort zone.25mi (18.1km) run with 5x1mi at marathon pace. yoga. 800m recovery between repeats 8. cycling. . pilates or weight training (1-2 sets per muscles group.9/27 7mi (11. pilates.3km) at marathon pace SUNDAY Rest 13 14 15 16 17 9/07 .75mi (14.1km) run with 7x1200m hard repeats. 400m recovery between each mile 3mi (4. elliptical training or spinning.7km) easy to moderate run 30 min cross-training 7mi (11.9/13 9/14 .25mi (18.9km) run. Run last half faster than first half 5mi (8km) easy run + stretching 12mi (19. You should be breathing somewhat hard. Recover 400-800 meters between each pick-up.LEVEL 3 .2km) moderate pace run Rest 9/21 . yoga and light weight training (machines or free) with high repetitions.1km) run with 6x1mi at marathon pace. Run last half faster than first half 30 min cross-training 20mi (32.3km) moderate pace run Rest 10/04 .10/11 5mi (8km) easy run and stretching Rest 3mi (4. but this is NOT an all-out pace.1km) run with 7x1mi at marathon pace.9km) easy run + total body strengthening and stretching 45-60 min cardio and strength training + stretching 8mi (12.3km) run. upper and lower body. Run last half faster than first half FRIDAY 30 min cross-training SATURDAY 12mi (19.ADVANCED RUNNER NIKERUNNING.2 Miles TOTAL BODY STRENGTHENING Exercises for the core.8km) run with 6x200m pick-ups + stretching WEDNESDAY 45 min cardio and strength training + stretching THURSDAY 7mi (11.3km) run.9/20 8mi (12.3km) moderate pace run Rest 9/28 .10/04 6mi (9.9km) easy run + total body strengthening and stretching TUESDAY 11.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.3km) easy run + total body strengthening and stretching 45 min cardio and strength training + stretching 7mi (11. STRENGTH TRAINING Core strength exercises. 8-12 reps). 400m recovery between each mile 11.7km) easy run + total body strengthening and stretching 40 min cardio and strength training + stretching 6mi (9.