NIKE - NRC RUN CLUB 2014 HALF MARATHON TRAINING SCHEDULE

Week Week of Mon Tues Wed Thur Fri Sat Sun
1
2 3 X 3 R 4 R
2
2 3 X 3 R 4 R
3
3 4 X 3 R 4 R
4
3 4 X 3 R 4 R
5
3 4 X 3 R 5 R
6
3 5 X 3 R 5 R
7
3 5 X 3 R 5 R
8
3 5 X 3 R 6 R
9
3 5 X 3 R 7 R
10
4 6 X 3 R 8 R
11
4 6 X 4 R 9 R
12
4 6 X 4 R 10 R
13
5 6 X 4 R 11 R
14
5 6 X 4 R 12 R
15
5 6 X 4 R 10 R
16
4 4 X 4 R 6 R
17
3 2 X 3 R 2 R

X = Cross-training
R = Rest

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 Week of Mon Tues Wed Thur Fri Sat Sun
1
3 5 3 or X 6 R 6 R
2
3 5 3 or X 6 R 7 R
3
3 6 3 or X 5 R 9 R
4
4 6 3 or X 5 R 8 R
5
4 5 3 or X 6 R 11 R
6
4 5 3 or X 6 R 13 R
7
5 6 3 or X 5 R 11 R
8
5 6 3 or X 5 R 14 R
9
4 5 3 or X 6 R 13 R
10
4 5 3 or X 6 R 16 R
11
5 6 3 or X 5 R 18 R
12
5 6 3 or X 5 R 18 or 20 R
13
5 5 3 or X 6 R 12 R
14
5 5 3 or X 6 R 18 or 20 R
15
5 6 3 or X 5 R 12 R
16
4 6 3 or X 5 R 8 R
17
4 3 3 or X 3 R 2 RACE!

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