NIKE - NRC RUN CLUB 2013 CHICAGO TO NAPERVILLE HALF BRIDGE SCHEDULE

Week Week of Mon Tues Wed Thur Fri Sat Sun Total
Weekly
Mileage
1
R * * 3 X 4 R 7
2
3 3 R 3 X 8 R 17
3
3 3 R 3 X 6 R 15
4
3 3 R 2 X R HALF MARATHON 8

X = Cross-training
R = Rest
* = Swim / Yoga / Walk / Light Cycle

NIKE - NRC RUN CLUB 2013 CHICAGO TO NAPERVILLE BRIDGE SCHEDULE

Week Week of Mon Tues Wed Thur Fri Sat Sun Total
Weekly
Mileage
1
R * * 4 X 8 R 12
2
4 6 R 4 X 12 R 26
3
5 7 R 5 X 8 R 25
4
3 3 R 3 X R MARATHON 9

X = Cross-training
R = Rest
* = Swim / Yoga / Walk / Light Cycle

NIKE - NRC RUN CLUB 2013 HALF MARATHON TRAINING SCHEDULE

Week Week of Mon Tues Wed Thur Fri Sat Sun Total
Weekly
Mileage
1
3 4 X 3 X 4 R 14
2
3 4 X 3 X 4 R 14
3
3 4 X 3 X 5 R 15
4
3 4 X 3 X 4 R 14
5
3 4 X 3 X 5 R 15
6
3 4 X 3 X 4 R 14
7
3 4 X 3 X 5 R 15
8
3 3 X 4 X 6 R 16
9
3 4 X 4 X 7 R 18
10
4 5 X 5 X 5 R 19
11
4 5 X 5 X 8 R 22
12
5 5 X 5 X 9 R 24
13
4 4 X 5 X 8 R 21
14
5 5 X 5 X 10 R 25
15
4 4 R 4 X 11 R 23
16
3 3 R 3 X 6 R 15
17
3 3 R 2 X R 1/2 MARATHON 8

X = Cross-training
R = Rest

NIKE - NRC RUN CLUB 2013 MARATHON TRAINING SCHEDULE


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Week Week of Mon Tues Wed Thur Fri Sat Sun Total
Weekly
Mileage
1
5 6 X 5 X 7 R 23
2
5 6 X 5 X 8 R 24
3
5 6 X 5 X 10 R 26
4
5 6 X 6 X 8 R 25
5
6 6 X 6 X 12 R 30
6
6 6 X 6 X 14 R 32
7
5 6 X 5 X 10 R 26
8
6 6 X 6 X 16 R 34
9
5 6 X 6 X 10 R 27
10
7 6.5 X 6 X 18 R 37.5
11
6 6 X 6 X 12 R 30
12
7 6 X 6 X 20 R 39
13
6 7 X 6 X 10 R 29
14
7 6 X 6 X 20 R 39
15
6 6 R 6 X 12 R 30
16
5 7 R 5 X 8 R 25
17
4 3 R 3 X 2 MARATHON 12

X = Cross-training
R = Rest