NIKE - NRC RUN CLUB 2014 HALF MARATHON TRAINING SCHEDULE

Week Mon Tues Wed Thur Fri Sat Sun
1 2-5 MILES TRACK RECOVERY FARTLEK 2-5 MILES 4 MILES RECOVERY
2 2-5 MILES TRACK RECOVERY HILLS 2-5 MILES 4 MILES RECOVERY
3 2-5 MILES TRACK RECOVERY TRACK 2-5 MILES 6 MILES RECOVERY
4 2-5 MILES TRACK RECOVERY TEMPO 2-5 MILES 6 MILES RECOVERY
5 2-5 MILES TRACK RECOVERY TEMPO 2-5 MILES 8 MILES RECOVERY
6 2-5 MILES TRACK RECOVERY HILLS 2-5 MILES 10 MILES RECOVERY
7 2-5 MILES TRACK RECOVERY TRACK 2-5 MILES 8 MILES RECOVERY
8 2-5 MILES TRACK RECOVERY FARTLEK 2-5 MILES 10 MILES RECOVERY
9 2-5 MILES TRACK RECOVERY FARTLEK 2-5 MILES 8 MILES RECOVERY
10 2-5 MILES TRACK RECOVERY TEMPO 2-5 MILES 10 MILES RECOVERY
11 2-5 MILES TRACK RECOVERY PROGRESSION 2-5 MILES 8 MILES RECOVERY
12 2-5 MILES TRACK RECOVERY HILLS 2-5 MILES 8 MILES RECOVERY
13 2-5 MILES TRACK RECOVERY FARTLEK 2-5 MILES 6 MILES RECOVERY
14 2-5 MILES TRACK RECOVERY TRACK RECOVERY 3 MILES HALF-MARATHON


NIKE - NRC RUN CLUB 2014 HALF MARATHON BRIDGE TRAINING SCHEDULE

Week Week of Mon Tues Wed Thur Fri Sat Sun
1
R * * 3 X 4 R
2
3 3 R 3 X 8 R
3
3 3 R 3 X 6 R
4
3 3 R 2 X R RACE!

X = Cross-training
R = Rest

NIKE - NRC RUN CLUB 2014 MARATHON TRAINING SCHEDULE

Week Mon Tues Wed Thur Fri Sat Sun
1 3-7 MILES TRACK RECOVERY HILLS 2-5 MILES 6 MILES RECOVERY
2 3-7 MILES TRACK RECOVERY STRENGTH 2-5 MILES 8 MILES RECOVERY
3 3-7 MILES TRACK RECOVERY STRENGTH 2-5 MILES 6 MILES RECOVERY
4 3-7 MILES TRACK RECOVERY STRENGTH 2-5 MILES 10 MILES RECOVERY
5 3-7 MILES TRACK RECOVERY FARTLEK 2-5 MILES 8 MILES RECOVERY
6 3-7 MILES TRACK RECOVERY HILLS 2-5 MILES 10 MILES RECOVERY
7 3-7 MILES TRACK RECOVERY TRACK 2-5 MILES 12 MILES RECOVERY
8 3-7 MILES TRACK RECOVERY TEMPO 2-5 MILES 14 MILES RECOVERY
9 3-7 MILES TRACK RECOVERY TEMPO 2-5 MILES 16 MILES RECOVERY
10 3-7 MILES TRACK RECOVERY HILLS 2-5 MILES 18 MILES RECOVERY
11 3-7 MILES TRACK RECOVERY TRACK 2-5 MILES 14 MILES RECOVERY
12 3-7 MILES TRACK RECOVERY FARTLEK 2-5 MILES 18-20 MILES RECOVERY
13 3-7 MILES TRACK RECOVERY FARTLEK 2-5 MILES 14 MILES RECOVERY
14 3-7 MILES TRACK RECOVERY TEMPO 2-5 MILES 20 MILES RECOVERY
15 3-7 MILES TRACK RECOVERY PROGRESSION 2-5 MILES 16 MILES RECOVERY
16 3-7 MILES TRACK RECOVERY HILLS 2-5 MILES 12 MILES RECOVERY
17 3-7 MILES TRACK RECOVERY TRACK 2-5 MILES 10 MILES RECOVERY
18 3-7 MILES TRACK RECOVERY TRACK RECOVERY 3 MILES MARATHON

X = Cross-training
R = Rest

NIKE - NRC RUN CLUB 2014 MARATHON BRIDGE TRAINING SCHEDULE

Week Week of Mon Tues Wed Thur Fri Sat Sun
1
R * * 4 X 8 R
2
4 6 R 4 X 12 R
3
5 7 R 5 X 8 R
4
3 3 R 3 X R RACE!

X = Cross-training
R = Rest

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