NIKE RUNNING MARATHON TRAINING

FINISHWITHACOACH
RACE PURVIS

WEEK MON TUES WED THURS FRI SAT SUN

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT RUN DAY OFF DAY OFF

9 miles 3 miles Weight Training 3 miles Weight Training 3 miles Rest Rest

It's your first day of Weight training is a Run it back. Take on You need to maintain The beginning of this Getting the proper Your mileage is getting
Marathon training. Ease huge part of any this 3-mile run and get it fitness throughout program is all about amount of rest will help bumped up next week.

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into the regimen with a training program. Kick it going. training. Take on the building your base. your body get through Better take another day
3-mile run. off right with the NTC NTC 30-minute Today take on another 3 the training program. off to rest up.
30-minute Beginner Get Beginner Get Tone miles and get to it. Take today off, you
Lean Sweat + Shape. Body Flexor to balance earned it.
out your training
regimen.

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT RUN DAY OFF DAY OFF

11 miles 4 miles Weight Training 3 miles Weight Training 4 miles Rest Rest

Now's the time to Find your strength. 3 miles will feel like a Get your blood pumping Start the weekend That was an impressive Take it easy today and
gradually increase your Complete the NTC breeze after Monday's with the NTC 30-minute strong with a solid 4 week. Take the day off. get ready for your

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mileage. Push yourself 30-minute Beginner Get run. Go get it. Beginner Get Lean mile run. longest run yet
to 4 miles today. Strong Total Adrenaline Fighter Fit program. tomorrow.
workout.

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT RUN DAY OFF DAY OFF

15 miles 5 miles Weight Training 4 miles Weight Training 6 miles Rest Rest

Things are about to get Stay strong with the Get after 4 miles today. Get ready to put in Power through a 6-mile Way to push through Your body needs the
real this week. Start it NTC Intermediate Need motivation? Ask a serious work. Complete run today, any terrain. yesterday's run. Enjoy appropriate time to

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off right with a 5-mile 45-minute Get Toned friend to join you to help the NTC Intermediate Time to make it happen. the day off, you earned recover. Take it easy
run. Competitor program. you stay motivated. 45-minute Get Toned it. and give your legs
Competitor. another day to rest.

CV TNEVE GNINNUR EKIN 31Y F

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT RUN DAY OFF DAY OFF

19 miles 7 miles Weight Training 5 miles Weight Training 7 miles Rest Rest

It's Monday, and that Keep your momentum Show this 5-mile run Get after a NTC Run 7 miles today and Way to push yourself Take time to let your
means it's back to going with the NTC you mean business. Go 30-minute Beginner Get mix it up by changing into overdrive body rest in preparation

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business with a 7-mile 45-minute Beginner Get get it. Strong Total Adrenaline the pace, route or yesterday. Enjoy your for next week's training.
run. Lean Hurricane program. terrain. Try a trail run, or day off, you earned it. If you feel the need to
program. a new route you've stay loose, do a
been itching to try. 30-minute cardio
workout or do your
favorite NTC workout.

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT WORKOUT LONG RUN DAY OFF

20 miles 8 miles Weight Training 4 miles Weight Training Stretch 8 miles Rest

Kick the week off with an Strength training Take on a 4-mile Tempo Do the NTC 45-minute When logging this many Go for 8 miles today Yesterday's run wipe
8-miler. You're on your doesn't just make you Run today. Mixing up Advance Get Strong miles, you've got to and remember the you out? Today's your

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way. strong, it helps you your pace will help you Endurance Master stretch regularly. Do importance of hydrating day off. Kick your feet
become a better runner. when it comes time for program. Endurance some yoga to keep your during these long runs. up and relax.
Today do the NTC your longer runs. might just come in body limber and ready
Intermediate 30-minute handy when you're for race day.
Get Strong Perfect running your Marathon
Score program. on race day.
NIKE RUNNING MARATHON TRAINING
FINISHWITHACOACH
RACE PURVIS

WEEK MON TUES WED THURS FRI SAT SUN

TOTAL MILEAGE RUN WORKOUT DAY OFF WORKOUT RUN LONG RUN DAY OFF

22 miles 7 miles Weight Training Rest Weight Training 5 miles 10 miles Rest

Hope you liked your day The NTC 30-minute Your legs have gotten It's time to crush the Take today's 5-mile run Welcome to double digit You crushed your long
off yesterday, because Advance Get Strong you this far, give them NTC 45-minute easy, you've got a long mileage. 10 miles. Go. run yesterday. Take

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today calls for a 7-mile Power Up and the day off. Advance Get Toned run ahead of you today to rest up for the
run. 15-minute Get Focused Total Impact program. tomorrow. week ahead.
Core Crunch has your
name written all over it.

TOTAL MILEAGE RUN WORKOUT TRACK WORKOUT WORKOUT LONG RUN DAY OFF

23 miles 7 miles Weight Training Short Intervals Weight Training Stretch 12 miles Rest

Start the week off with a Do the NTC Time to hit the track. It's go time: Do the NTC It's time for some yoga. Show this 12-miler That was quite a week.
7-miler. Go get it. Intermediate 30-minute Run a 1-mile warm up, 45-minute Beginner Get Flexibility and strength you're in it to win it. Take it easy and rest up

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Get Strong Perfect 5 x 600m repeats, Lean Cardio Surge are two things that will for the next one.
Score program and recovering with 400m in program. come in handy come
show it you mean between each rep. If race day.
business. you can't get to a track,
try a flat area or grass
surface.

TOTAL MILEAGE RUN WORKOUT WORKOUT WORKOUT RUN LONG RUN DAY OFF

30 miles 5 miles Cross Training 6-mile Tempo Weight Training 5 miles 14 miles Rest

Time to get after 5 miles Mix up your routine with Time to tempo. Start off Get pumped for the End your workweek Run 14 miles today. That was a long one
— nothing you haven't a spin class or do the with a 1-mile warm up, NTC 45-minute strong with a 5-mile run. Rest tomorrow. yesterday. Way to

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seen before. NTC 30-minute then speed things up Advance Get Toned power through. Take
Advance Get Lean with a 4-mile tempo run. Super Fusion or a spin some time to recover
Razor Sharp program. Finish with a 1-mile cool class. and enjoy your day off.
down.

TOTAL MILEAGE RUN WORKOUT TRACK WORKOUT WORKOUT LONG RUN DAY OFF
CV TNEVE GNINNUR EKIN 31Y F
26 miles 6 miles Cross Training Short Intervals Weight Training Stretch 16 miles Rest

Week 9 and feeling fine. Keep your muscles Start with a 1-mile warm Endurance is earned. Get a good stretch in You've got a 16-miler Take it easy today after
Kick it off with a 6-mile loose with a swim, spin up, then run 4 x 200m at Earn yours with the today and prepare for today. If these long runs yesterday's long run.

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run. class, or try the NTC a 35-second pace, NTC 45-minute tomorrow with some are too tough, try Your legs will thank you
30-minute Advance Get 2 x 400m at a 1:40-minute Advance Get Strong yoga. breaking them up into tomorrow.
Toned Jump Around pace, and a 600m at a Endurance Master two runs.
program. 2-minute pace, taking a program.
1:30 rest between reps.
Finish with a 1-mile cool
down.

TOTAL MILEAGE RUN WORKOUT WORKOUT DAY OFF WORKOUT LONG RUN DAY OFF

34 miles 7 miles Cross Training 9-mile Tempo Rest Stretch 18 miles Rest

Get after 7 miles today. Go for a swim or sign Tempo Runs are great Take the day off. You Today is for stretching. 18 miles is a serious If you've ever earned a
Mix up the pace or try a up for a spin class to for finding your race earned it, and your legs Something like yoga will run. Get ready to go. day off, it's the day after

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new run route to keep keep your body moving pace. Kick off your need it. help you own it on race an 18-mile run.
things fresh. without pounding the 7-mile Tempo Run with day.
pavement. a 1-mile warm up, and
finish with a
well-deserved 1-mile
cool down.
NIKE RUNNING MARATHON TRAINING
FINISHWITHACOACH
RACE PURVIS

WEEK MON TUES WED THURS FRI SAT SUN

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT WORKOUT LONG RUN DAY OFF

33 miles 5 miles Weight Training 8 miles Weight Training Stretch 20 miles Rest

Today's all about speed. Faster, stronger. Try the You've been going Stay strong with the A good stretch will help Not everyone can say Kick back and enjoy
Run 5 miles at your goal NTC Get Strong hard. Ease it back today NTC Get Lean Advance you loosen up for they've run 20 miles. your day off — you

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race pace and do it up. Advance Be Explosive and run 8 miles at an Shakedown program. tomorrow' s long run. After today, you can. earned it.
program. easy pace. Yoga or Pilates should
do the trick.

TOTAL MILEAGE WORKOUT RUN WORKOUT WORKOUT WORKOUT LONG RUN DAY OFF

28 miles Stretch 7 miles Weight Training 5-mile Tempo Stretch 16 miles Rest

Feel the burn? Make Ease back into it with Get after the NTC Get The mileage is low, but Yoga not only gives you Run 16 miles today. It's After crushing 16 miles
today all about a good, an easy 7-mile run. Toned Intermediate the extremes should be a good stretch, it also far, but you've finished yesterday, it's time to

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deep stretch. Now's not Body Buffer program. high. Log a 5-mile helps you relax after 12 runs longer than this relax.
the time to tighten up. Feel yourself getting Tempo Run and vary full weeks of training. before.
stronger. the pace as much as
you can.

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT RUN LONG RUN DAY OFF

35 miles 8 miles Weight Training 7 miles Stretch 5 miles 15 miles Rest

Get out there and run Find strength in Race day is sneaking Don't let an injury derail Cruise in comfort for Forget about past Today's your day off.
for fun. Take this 8 yourself. The NTC Get up on you. Go for 7 your training this close this 5-mile run. performances and Enjoy it so you can

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miles easy. Toned Intermediate miles today and try to to race day. Stay loose focus on today as you come back strong
Stinge program should find your race pace. and focused with yoga. get ready to crush 15 tomorrow.
work. miles.

TOTAL MILEAGE RUN WORKOUT RUN WORKOUT WORKOUT LONG RUN DAY OFF

22 miles 6 miles Weight Training 4 miles Weight Training Stretch 12 miles Rest

This is your last week of Stronger muscles, You've been training Today you'll see your Yoga will help you get in Run 12 miles today and Let your body rest and
training before you stronger runner. Bring hard. Now's your time to muscles take shape the right mentality to feel good knowing recover today. And no

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taper. Start it off easy your best to the NTC shine. Log 4 miles at with the NTC Get conquer tomorrow's you're almost there. rest day is complete
with a 6-mile run slower Get Lean Beginner race pace and prove Strong Beginner long run. without a good night's
than your goal race Jump Start program. what you're made of. Muscle Definer sleep.
pace. program.

TOTAL MILEAGE RUN WORKOUT DAY OFF WORKOUT DAY OFF RUN RACE DAY

36 miles 8 miles Weight Training Rest Stretch Rest 2 miles Marathon

It's officially race week. Do you need to be After weeks of training, Get a solid day of Only one more day of Get pumped — You made it through the
Run 8 miles at an easy reminded that it's race race day is almost here. stretching in before training left. Take today tomorrow's race day. training and are ready

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pace to kick it off right. week? Power through You've come a long way race day with some off, remember to relax, Stay loose with a 2-mile to crush your Marathon.
the NTC Get Toned since Week 1. Take the yoga. and get a good night's shakeout run in your
Intermediate Kickin It day off to get your mind sleep. And no junk food race day outfit to make
program. and body right. or binging; it could sure there are no
reverse a lot of the hard surprises with your gear
work you've put in so tomorrow.
far.