#马拉松 完成马拉松并不仅仅是体力的考验，更是意志力、耐力和智慧的融合。2023年我曾怀揣一个“全马”的梦想，而Nike Run Club的18周训练计划，帮助我以科学且安全的方式实现了这个目标。这份计划的核心在于每周安排的四种不同的跑步训练，让身体逐渐适应长距离跑步的挑战，同时有效提升速度、耐力和恢复力。虽然每周并没有完全达成训练计划，但配合 #腹肌撕裂者 来锻炼核心力量，最终在2024年首马安全完赛。

18周马拉松训练周计划表

日常就在心率区间内跑步，90%为有氧：60%-65%-70% 对应 136-143-150

第18周恢复跑1: 10分钟恢复跑2: 7分钟间歇跑: 8组1分钟5K配速,组间恢复1分钟长距离跑: 8公里/5英里恢复跑3: 3.2公里/2英里
第17周恢复跑1: 12分钟恢复跑2: 1.6公里/1英里恢复跑3: 5公里间歇跑: 1分钟5K配速+2分钟10K配速+1分钟5K配速+2x45秒Mile配速+2分钟10K配速+1分钟5K配速+45秒Mile配速+30秒全力配速+15秒全力配速,组间恢复1分钟长距离跑: 10公里
第16周恢复跑1: 15分钟恢复跑2: 25分钟恢复跑3: 5公里间歇跑: 21分钟法特莱克,1分钟快+2分钟慢长距离跑: 11.25公里/7英里
第15周恢复跑1: 20分钟恢复跑2: 35分钟恢复跑3: 30分钟间歇跑: 5组45秒10K努力度+15秒全力,组间恢复1分15秒,全力后45秒长距离跑: 10公里
第14周恢复跑1: 25分钟恢复跑2: 45分钟恢复跑3: 40分钟间歇跑: 3组2分钟5K配速,组间恢复2分钟长距离跑: 13公里/8英里
第13周恢复跑1: 30分钟恢复跑2: 50分钟恢复跑3: 45分钟间歇跑: 4组4分钟10K配速,组间恢复2分钟长距离跑: 16公里/10英里
第12周恢复跑1: 35分钟恢复跑2: 60分钟恢复跑3: 30分钟间歇跑: 8组200米加速,组间恢复200米慢跑长距离跑: 19.3公里/12英里
第11周恢复跑1: 35分钟恢复跑2: 40分钟恢复跑3: 50分钟间歇跑: 16-20组1分钟10K配速,组间恢复1分钟长距离跑: 25.7公里/16英里
第10周恢复跑1: 25分钟恢复跑2: 35分钟恢复跑3: 60分钟间歇跑: 2英里爬坡跑,4-6%坡度长距离跑: 32公里/20英里
第9周恢复跑1: 30分钟恢复跑2: 50分钟恢复跑3: 30分钟间歇跑: 6组1000米Tempo配速,组间恢复2分钟长距离跑: 22.5公里/14英里
第8周恢复跑1: 20分钟恢复跑2: 60分钟恢复跑3: 35分钟间歇跑: 30分钟法特莱克,3分钟快+3分钟慢长距离跑: 27.3公里/17英里
第7周恢复跑1: 60分钟恢复跑2: 20分钟恢复跑3: 45分钟间歇跑: 5组2.5公里Tempo配速,组间恢复4分钟长距离跑: 30公里
第6周恢复跑1: 30分钟恢复跑2: 50分钟恢复跑3: 40分钟间歇跑: 3组7分钟5K配速,组间恢复3分钟长距离跑: 25.7公里/16英里
第5周恢复跑1: 45分钟恢复跑2: 60分钟恢复跑3: 30分钟间歇跑: 6组800米比赛配速,组间恢复3分钟慢跑长距离跑: 32公里
第4周恢复跑1: 20分钟恢复跑2: 50分钟恢复跑3: 40分钟间歇跑: 6英里节奏跑,配速比马拉松目标配速快10-15秒长距离跑: 19.3公里/12英里
第3周恢复跑1: 25分钟恢复跑2: 35分钟恢复跑3: 50分钟间歇跑: 12组400米,组间恢复90秒长距离跑: 24公里/15英里
第2周恢复跑1: 30分钟恢复跑2: 60分钟恢复跑3: 35分钟间歇跑: 6组3分钟5K配速,组间恢复2分钟长距离跑: 29公里/18英里
第1周(马拉松前一周)恢复跑1: 20分钟恢复跑2: 30分钟恢复跑3: 20分钟间歇跑: 6组100米加速,组间恢复300米慢跑长距离跑: 13公里/8英里

健康的饮食方案

这个方案基于当前较为先进的营养理念，考虑到您的身高、体重以及每周五天左右的运动量。
首先，让我们计算一下您的基础代谢率(BMR)和每日所需卡路里：

1. 基础代谢率(BMR)：约1530卡路里/天2. 考虑到您的运动量，每日总能量需求约为2300-2500卡路里
   现在，让我们来看看饮食搭配和进食时间：
2. 进食次数：每天5-6次2. 进食时间安排：- 早餐：起床后30-60分钟内（约7:00-8:00）- 上午加餐：10:30-11:00- 午餐：12:30-13:30- 下午加餐：15:30-16:00- 晚餐：18:30-19:30- 夜间加餐（可选）：21:00-21:30（如果运动后）
3. 营养分配：- 碳水化合物：50-55%- 蛋白质：25-30%- 健康脂肪：20-25%
4. 具体饮食建议：
   早餐（约500-600卡路里）：- 全麦面包2片或燕麦粥1碗- 2个鸡蛋或豆腐100克- 1份水果（如苹果、香蕉）- 1杯无糖豆浆或脱脂牛奶
   上午加餐（约200卡路里）：- 1把坚果（约30克）- 1个水果或1杯酸奶
   午餐（约600-700卡路里）：- 1碗糙米饭或全麦面条- 150克瘦肉（鸡胸、鱼肉或瘦牛肉）- 2-3份蔬菜（约200-300克）- 1汤匙橄榄油（用于烹饪）
   下午加餐（约200卡路里）：- 1个水煮鸡蛋- 1份蔬菜沙拉- 1小片全麦饼干
   晚餐（约500-600卡路里）：- 1小碗糙米饭或红薯- 150克蛋白质来源（鱼、鸡肉、豆腐）- 2-3份蔬菜（约200-300克）- 1汤匙橄榄油（用于烹饪）
   夜间加餐（可选，约200卡路里）：- 1杯酸奶或1杯牛奶- 1小把坚果或1份水果
5. 其他建议：- 保持充足的水分摄入，每天至少2升水- 限制加工食品和精制糖的摄入- 选择全谷物、瘦肉蛋白和健康脂肪- 增加蔬菜和水果的摄入，保证膳食纤维- 运动前后适当补充碳水化合物和蛋白质
6. 运动日特别注意：- 运动前1-2小时可以适当增加碳水化合物摄入- 运动后30分钟内补充蛋白质和碳水化合物，促进恢复

Nike-Run-Club-Marathon-Training-Plan-Audio-Guided-Runs 全文

MARATHON TRAINING PROGRAM

A GREAT COACH

A great coach will tell you you’ve got a lot of different runners inside of you. To be the best runner, you’ve got to let them all out.

Run on hills, run on a track, do short runs, long runs and everything in-between. A great coach will tell you running shouldn’t hurt, and some days the best run is no run. If your week of runs looks like a playlist with the same song by the same artist 17 times in a row, a great coach will tell you to mix things up, to turn each week into an epic, kickass playlist.

We’ll guide you through it.

Download and run with the Nike Run Club App and this 18-week Audio Guided Run Marathon Training Program to coach yourself across the finish line.

This 18-week-training plan combines

SPEED, ENDURANCE, RECOVERY, AND MOTIVATION

to get you ready to tackle a marathon.

Before diving straight into the training plan, read all of the material to ensure you get the most out of it. This plan is built to adapt to your experience level, but it’s also uniquely flexible to your needs. Here’s what you should know to get the most out of the Nike Run Club Training Plan:

It’s Not Just About Running.

We know that a smarter runner is a better runner. That’s why we’ve put together a training plan that offers you the opportunity to run with and learn from some of the best Nike coaches and athletes every day through our collection of audio guided runs.

There will be an option to do every speed run, recovery run and most long runs with the guidance, motivation and inspiration that comes with each an Audio Guided Run. You can always choose to run the workouts alone. We’ve got the training and guidance you need here in this plan.

This training program is built to help you to maximize your efforts on race day through Speed Runs, Recovery Runs and Long Runs. But it takes so much more than running to become a better runner. That’s why this training plan is built to not only help you become a better runner but also a better coach.

THIS PLAN WORKS FOR YOU

Your schedule varies. So does the weather and how you feel, but here are a few things to keep in mind as you modify this plan to your needs:

•  Speed Runs and Long Runs are essential parts of the plan to maximize your training.

•  You have three Recovery Runs and two Rest Days – use them to break up your Speed and Long Runs. Try to avoid doing Speed Runs and Long Runs on back-to-back days.

TRAINING STARTS WHEN YOU START

This plan was designed around an 18-week schedule for maximum results. It was built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a Marathon. Whether you’re twelve or eighteen weeks from race day, you can jump into this program whenever it suits you. You’re in control of what you put into the program and therefore what you get out of

it. We do recommend that you plan on training for at least 12 weeks before the Marathon and can comfortably run and complete the programmed workouts.

TOOLS TO TAKE YOU FARTHER

•  Record your runs, reflect on progress, and grab some encouragement from your community along the way with the Nike Run Club App.

•  The Nike Training Club App is a great way to add cross-training to your schedule.

•  Audio Guided Runs can be found for most runs in this plan. You can find them in the Nike Run Club app. Each week you will have 5 runs. There will be an option to use a Nike Audio Guided Run for every Recovery Run, Speed Run and most Long Runs during this 18-week training program.

WEEKLY WORKOUTS

This plan includes three types of workout activities each week. All three are important to get the fittest, strongest and fastest version of you to the finish line. You can take advantage of Audio Guided Runs for each Speed and Recovery run and most Long Runs within the plan.

SPEED RUNS

Building strength through speed training is important as you prepare. Throughout this plan you’ll be introduced to a variety of speed workouts and drills that will make you faster. You’ll get to do short and long intervals, fartlek, hill workouts and tempo runs. (See Types of Runs in the Glossary for definitions of these).

LONG RUNS

You need endurance training to help prepare your body and mind to go the distance on race day. You will work on endurance and pacing with weekly Long Runs. It also helps you get familiar with the physical and mental challenges that you might face during a race. This run should be run at a comfortable pace, and as a Progression Run (See Types of Runs in the Glossary for definition of Progression Run).

RECOVERY RUNS

Recovering from your workout days is just as important as the workouts themselves. Use these days to run easy and based on how you feel to help you recover at the highest quality possible after intense training. Each week of training includes two recovery runs. These include runs with Shalane Flanagan and Eliud Kipchoge. Recovery Runs are just as important as your hard workouts.

REST DAYS

Great running is dependent on great rest and recovery. These days are meant for you to recharge and recover. Either take the day off, try one of the workouts from “Simple Routines For Better Runs” in the NTC App or go for a few easy miles or kilometers. It is essential that you talk to and listen to your body as you progress through the training program. Sometimes you will need to adjust the program to fit what you need. And yes, that means that sometimes the best speed run or long run will be no run.

HOW TO USE THE PACE CHART

Throughout the plan, you will see and hear references to different paces and efforts you should aim to maintain during specific workouts. Over the course of your training, you will run using different pace and effort targets. Knowing your pace and effort targets will make your training easier.

Treat each pace target as the middle of a range. You may train slightly above or below these paces. They are not exact paces and you are not a robot.

You will have ample guidance regarding the proper pace and effort needed in every audio guided run. The coaches and athletes are there to guide, motivate and inspire you to be the best athlete and coach you can be.

The chart on page 8 will help you understand which pace you should aim to run during each session.

FIND YOUR STARTING PACE

To get started, you’ll need to identify the row of pace targets that is right for you. You can base your pace on any of the following:

•  You could use a recent 5K, 10K, half marathon or marathon time, if you have run one. By “recent” we mean in the last month or two.

•  You could use the Nike Running App and go on a few runs to determine your average pace. This will be your Recovery day pace.

•  If you already run often, you could make an educated guess based on your current fitness.

Whichever one you use, this will be your starting point to find your row of pace targets you will need on the Pace Chart.

PACE CHART

FOR EXAMPLE

If your last race was a 27:00 minute 5K, find that 5K time under the 5K column on the Pace Chart and slide across the row left or right to find your other pace targets.

In this case, the pace targets for you are as follows: Best Mile Pace: 8:00 minutes

5K Average Mile Pace: 8:40 minutes 10K Average Mile Pace: 9:00 minutes Tempo Pace: 9:25 minutes

Marathon Average Mile Pace: 9:45 minutes

ANOTHER EXAMPLE

If your Best Mile time is 9:30, find that Best Mile time on the Pace Chart and slide across to see your other average mile pace targets.

Here, your pace targets for you are as follows: Best Mile Pace: 9:30 minutes

5K Average Mile Pace: 10:15 minutes 10K Average Mile Pace: 10:35 minutes Tempo Pace: 11 minutes

Marathon Average Mile Pace: 11:25 minutes

THINGS TO KNOW

When you have your range of pace targets, it helps to understand a few things about how you will use them:

•  When in doubt be sure to focus on effort. Paces can change due to many factors including but not limited to changes in fitness, weather, elevation, stress, fatigue, and lack of sleep. Be sure to listen to your body and not just focus on the numbers on your watch or phone.

•  As you make your way through the training there will be days you may be a little ahead of pace, and other days a little behind. Remember that the paces are only to be used as a guide. You will have good days and bad days as an athlete. Be flexible with your expectations. Hopefully, you will

be increasing your fitness each week and your paces will increase in speed as you go.

•  When this plan is completed and you head out for race day be confident in all the work you have done. It is that work that will take you to new fitness levels, faster paces, this starting line and the all the ones beyond.

GLOSSARY

This glossary elaborates on the running-specific terms you’ll see referenced throughout this plan. It’s important to understand the different types of runs that this plan includes

in order to get the most out of the full training journey.

AUDIO GUIDED RUN

The Nike Run Club app offers a library of Audio Guided Runs. You can find long and short runs, duration as well as distance-based runs and speed runs of all types including fartlek, interval and tempo runs. Some of our best coaches and athletes will meet you at the starting line to guide, motivate and inspire you to a better run. There will be an option to use a Nike Audio Guided Run for every Recovery Run, Speed Run and most Long Runs during this 18-week training program. You can run alone, or you can run with us. As always, the choice is yours.

TYPES OF RUNS

PROGRESSION RUN

Progression Runs improve stamina and allow the body to adapt to the stress of running. Build your pace over the course of each run by starting at a slower than Recovery Run pace and finishing at a faster than Recovery Run pace.

Over the course of the run you will average your Recovery Run pace. This progression from the slowest running of the run to the fastest running of the run allows your body to ease into the run and adjust to the activity of running in a natural way. Your Long and Recovery Runs should be run as Progression Runs.

INTERVALS

Intervals refer to a Speed Run session that includes a set of running and rest intervals. There are any number of variations one could use when doing an interval Speed Run. The distance or duration as well as the pace and effort of the running interval can remain the same or change over the course of the workout. The recovery interval duration is another element of the Speed Run that can remain static or change during the workout. Ideally a session like this takes place on a track but does not need to. Any location that allows you to run freely is suitable for an interval-based Speed Run.

TYPES OF RUNS (CONTINUED)

FARTLEK

Fartlek is loosely translated from Swedish to “speed play”. Fartlek works on speed and strength by alternating distances and paces during a continuous run. An example Fartlek workout structure could be one-minute running easy followed by one-minute running hard, repeated for a certain amount of minutes, miles or alternating every city block.

HILLS

Hill workouts develop speed and form. It takes extra effort to run uphill so you do not need to run as fast as you would on a flat section. While running uphill, remain in control of your breathing. Don’t lean too far forward. A light lean with the chin leading the chest is enough. Running up hills is a great way to develop speed and strength with minimal pounding on the legs. It’s best to use effort as a guide rather than pace when doing a hill workout.

TEMPO RUN

A Tempo Run is a hard but controlled pace that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.

TYPES OF PACE

We’ve divided our paces into 5 speeds that we’ll reference throughout the training program.

BEST PACE (?? OUT OF 10 EFFORT)

This is the pace that makes you feel like you are at your best. Sometimes this may mean running your fastest and sometimes this will mean running easier. The pace and effort you run will be your choice.

MILE PACE (9 OUT OF 10 EFFORT)

This is the pace you could race or run hard for one mile.

5K PACE (7-8 OUT OF 10 EFFORT)

This is the pace you could race or run hard for about 3 miles.

10K PACE (6-7 OUT OF 10 EFFORT)

This is the pace you could race or run hard for about 6 miles.

TEMPO PACE (6 OUT OF 10 EFFORT)

Teaching your body to be comfortable being uncomfortable by maintaining a hard pace and effort that is close to 30-35 seconds slower than your 5K pace.

RECOVERY PACE (4-5 OUT OF 10 EFFORT)

A pace easy enough that you can talk, laugh or argue freely while running.

IF YOU...

Everyone’s training journey is different. But there are some recurring challenges and questions that many runners encounter along the way. Here’s how to understand and overcome these common hurdles on your road to race day.

IF YOUR SCHEDULE DOES NOT MATCH THE TRAINING SCHEDULE,

Then adjust the training schedule to your needs. No training plan should ever be seen as written in stone. Instead, look at this training program as written in pencil and you have both an eraser and a pencil to make adjustments as you see fit. You are not only the athlete here… you are also the Head Coach. For best results, be sure to space out hard efforts like Speed Runs and Long Runs. Use the Recovery Runs and Rest Days to allow your body to recharge from the harder efforts.

IF YOU DON’T KNOW HOW TO FIGURE OUT YOUR PACE,

Then experiment until you find it. When you’re out running, you run on feel. You have different gears whether you realize it or not. Be patient, pay attention and have fun experimenting with your comfort level while running at different speeds across different distances. The coaches and athletes in the Audio Guided Runs will help you find the right pace for you. Use the Nike Run Club App while you run to keep track of your paces, and use our Pace Chart guidelines on page 8 to find your pace targets.

IF YOU’RE TIRED,

Figure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hydrate properly, respect Recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest.

IF YOU LACK MOTIVATION,

Look for inspiration. Even where you don’t expect to find it–like on a run that you don’t want to do. And remember, if you are willing to look for motivation that means you’ve already got some! Be kind and patient with yourself… and you’ll find that inspiration and motivation you need.

IF YOU HAVE A TERRIBLE RUN,

Move on to the next one. Some runs are just terrible–sometimes there’s no reason, sometimes there is. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run.

IF YOU’RE HURT,

Stop running. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you run better miles in the future. We know

it’s not easy for an athlete to hold back or take off some days. That’s why it’s important you look at yourself as both an athlete and a coach.

IF YOU NEED TO ADJUST THE RECOMMENDED TRAINING,

Remember, this program is a guide. The daily training recommended here is meant to serve as a starting point for you each day. We hope to give you the guidance you need to be able to coach yourself as to when to push forward, when to pull back and when it is best to maintain. The best coach for you is you because you know your fitness better than anyone else. Some days you will run the recommended training and other days you will run more or less. Listen to your body.

IF YOU ARE GOING TO RACE,

Give yourself time to recover–beforehand and afterwards. You may want to back off in terms of distance or pace a few days prior to the race. Be sure to give yourself a few days of rest and recovery after it’s over, too (regardless of whether or not you consider it a successful race).

TRAINING PLAN

18 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Ten Minute Run

10:00 Recovery Run

SPEED RUN

NRC Guided Run: First Speed Run

Intervals

5:00 Warm Up

8 x 1:00 5K Pace

1:00 Recovery Between Intervals

RECOVERY RUN

NRC Guided Run: Two Mile Run

3.2K/2 Mile Recovery Run

RECOVERY RUN

NRC Guided Run: 7 Minute Run

7:00 Recovery Run

LONG RUN

NRC Guided Run: Five Mile Run

8K/5 Mile Run

17 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: 12 Minute Run

12:00 Recovery Run

RECOVERY RUN

NRC Guided Run: 5K Run

5K/3.1 Mile Recovery Run

SPEED RUN

NRC Guided Run: Next Speed Run

Intervals

5:00 Warm Up

1:00 5K Pace

2:00 10K Pace

1:00 5K Pace

2 x 0:45 Mile Pace

2:00 10K Pace

1:00 5K Pace

0:45 Mile Pace

0:30 Best Pace

0:15 Best Pace

1:00 Recovery between all intervals

RECOVERY RUN

NRC Guided Run: One Mile Run

1.6K/1 Mile Recovery Run

LONG RUN

NRC Guided Run: 10K Run

10K/6.2 Mile Run

16 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: 15 Minute Run

15:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Another 5K Run

5K/3.1 Mile Recovery Run

SPEED RUN:

NRC Guided Run: One Hard Two Easy

Fartlek

5:00 Warm Up

21:00 Fartlek

Alternate between 1:00 Hard Running and 2:00 Easy Running for 21:00

RECOVERY RUN

NRC Guided Run: Easy Run

25:00 Recovery Run

LONG RUN

NRC Guided Run: Seven Mile Run

11.25K/7 Mile Run

15 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Go 20 with Bill Nye

20:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Run with Headspace

30:00 Recovery Run

SPEED RUN

NRC Guided Run: Runner Up

Hill Workout

5:00 Warm Up

45 seconds 10K Effort 15 seconds Best Effort

Interval series should be done 5 x’s Recovery is 1:15 after 10k effort and 45 seconds after Best Effort

RECOVERY RUN

NRC Guided Run: A Hot Run

35:00 Recovery Run

LONG RUN

NRC Guided Run: Another 10K Run

10K/6.2 Mile Run

14 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Lunch Run

25:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Running Towards Your Goal with Headspace

40:00 Recovery Run

SPEED RUN

NRC Guided Run: Speedurance

Intervals

7:00 Warm Up

3 x 2:00 5K Pace

10:00 Tempo Run

3 x 2:00 5K Pace

Recovery is 1:00 after 5K Pace intervals and 2:00 after Tempo Run

RECOVERY RUN

NRC Guided Run: A Rainy Run

45:00 Recovery Run

LONG RUN

NRC Guided Run: Eight Mile Run

13K/8 Mile Run

13 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Just A Run

30:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Recovery Run with Headspace

35:00 Recovery Run

SPEED RUN

NRC Guided Run: Stronger Faster

Intervals

5:00 Warm Up

3:00 5K Pace

4 x 0:30 Mile Pace

Interval series should be done 3 x’s 2:00 Recovery after 5K Pace

1:00 Recovery after Mile Pace

RECOVERY RUN

NRC Guided Run: A Cold Run

45:00 Recovery Run

LONG RUN

NRC Guided Run: Ten Mile Run

16K/10 Mile Run

12 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Just Another Run

35:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Morning Run with Headspace

30:00 Recovery Run

SPEED RUN

NRC Guided Run: Tempo Run with Paula Radcliffe

Tempo Run

7:00 Warm Up

20:00 Tempo Run

RECOVERY RUN

NRC Guided Run: Running in the Dark

48:00 Recovery Run

LONG RUN

NRC Guided Run: 15K Run

15K/9.32 Mile Run

11 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Suckcess Run

35:00 Recovery Run

RECOVERY RUN

NRC Guided Run: End of the Day Run with Headspace

25:00 Recovery Run

SPEED RUN

NRC Guided Run: Triple 7’s

Intervals

5:00 Warm Up

3 x 7:00 5K Pace

Recovery is 2:30 between intervals

RECOVERY RUN

NRC Guided Run: Run with Shy

60:00 Recovery Run

LONG RUN

NRC Guided Run: 20K Run

20K/12.5 Mile Run

10 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Run with Shalane

45:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Running on Empty with Headspace

32:00 Recovery Run

SPEED RUN

NRC Guided Run: Tempo Run with Emily Infeld

Tempo Run

7:00 Warm Up

25:00 Tempo Run

RECOVERY RUN

NRC Guided Run: Fuel the Run with Shalane

33:00 Recovery Run

LONG RUN

NRC Guided Run: Half Marathon Run

21.1K/13.1 Miles

09 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Mindful Miles

50:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Mindful Meters

60:00 Recovery Run

SPEED RUN

NRC Guided Run: 5 x 5 x 10k Pace

Intervals

5:00 Warm Up

5 x 5:00 10K Pace

2:00 recovery between intervals

RECOVERY RUN

NRC Guided Run: Run for Life

33:00 Recovery Run

LONG RUN

NRC Guided Run: Two Hour Run

120:00 Run

08 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Run with Paula Radcliffe

40:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Recovery Run with Headspace

35:00 Recovery Run

SPEED RUN

NRC Guided Run: Out Strong Back Fast

Tempo Run

5:00 Warm Up

23:00 Tempo Run

First 12:00 running out strong and controlled

Last 11:00 running back progressively faster. Goal is to cover same distance out and back.

RECOVERY RUN

NRC Guided Run: Run with Lopez Lomong #1

30:00 Recovery Run

LONG RUN

22-26K/14-16 Mile Run

07 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Run with Eliud

60:00 Recovery Run

RECOVERY RUN

NRC Guided Run: New Morning Run with Headspace

30:00 Recovery Run

SPEED RUN

NRC Guided Run: Hill Hillier Hilliest

Hill Workout

5:00 Warm Up

1:00 10K Effort

0:45 5K Effort

0:30 Mile Effort

Series is to be run a total of 3 times Recovery is 2:00 after 10K effort, 1:30 after 5K effort & 1:00 after Mile effort

RECOVERY RUN

NRC Guided Run: Run with Lopez Lomong #2

30:00 Recovery Run

LONG RUN

26K-29K/16-18 Mile Run

06 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Run with Joanie

65:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Breaking Through Barriers with Headspace

31:00 Recovery Run

SPEED RUN

NRC Guided Run: Long and Strong and Fast

Intervals

5:00 Warmup

8:00 10K Pace

4:00 5K Pace

2:00 Mile Pace

Interval series should be done 3 x’s 3:00 recovery after 10K Pace and 2:00 recovery after 5K and Mile Pace intervals

RECOVERY RUN

NRC Guided Run: Run with Lopez Lomong #3

30:00 Recovery Run

LONG RUN

NRC Guided Run: 90 Minute Run

90:00 Run

05 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Run Long with Evan Jager

75:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Not Motivated Run with Headspace

25:00 Recovery Run

SPEED RUN

NRC Guided Run: Two Hard. One Easy.

Fartlek

5:00 Warm Up

21:00 Fartlek

Alternate between 2:00 of hard running and 1:00 of easy running

RECOVERY RUN

NRC Guided Run: I Need A Win Run

30:00 Recovery Run

LONG RUN

29K-35K/18-22 Mile Run

04 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Thank You Run

45:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Whole Run with Headspace

45:00 Recovery Run

NRC Guided Run: Power Pyramid

Intervals

5:00 Warm Up

1:00 Mile Pace

5:00 5K Pace

10:00 10k Pace

5:00 5K Pace

1:00 Mile Pace

Recovery is 30 seconds after Mile Pace, 2:30 after 5K pace, 3:00 after 10K pace

RECOVERY RUN

NRC Guided Run: Don’t Wanna Run Run

25:00 Recovery Run

LONG RUN

24-26K/15-16 Mile Run

03 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Run Long with Joanie

80:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Stress Free Run with Headspace

25:00 Recovery Run

SPEED RUN

NRC Guided Run: 8K Tempo Run

Tempo Run

2K Warm Up 8K Tempo Run 2K Cool Down

RECOVERY RUN

NRC Guided Run: 30 Minute Head Starts

30:00 Recovery Run

LONG RUN

19-23K/12-14 Mile Run

02 WEEKS TO GO

RECOVERY RUN

NRC Guided Run: Another Thank You Run

45:00 Recovery Run

RECOVERY RUN

NRC Guided Run: Four Mile Run

6.5K/4.0 Mile Recovery Run

SPEED RUN

NRC Guided Run: In Control

Intervals

6:00 Warm Up

1:00 Mile Pace

3:00 5K Pace

5:00 10K Pace

7:00 Recovery Run Pace 0:30 recovery after Mile Pace 1:30 recovery after 5K Pace 2:30 recovery after 10K Pace

RECOVERY RUN

NRC Guided Run: One Hour Run

60:00 Recovery Run

LONG RUN

NRC Guided Run: Another Ten Mile Run

16K/10 Mile Run

01 WEEK TO GO

RECOVERY RUN

NRC Guided Run: 5K Head Starts

5K/3.1 Mile Recovery Run

RECOVERY RUN

NRC Guided Run: Big Day Run with Headspace

25:00 Recovery Run

SPEED RUN

NRC Guided Run: Bring It Down

Tempo Run

5:00 Warmup

5:00 Recovery Run Pace 4:00 10K Pace

3:00 5K Pace

2:00 Mile Pace

1:00 Best Pace

This is to be run as a 15:00 Progression Tempo Run

RECOVERY RUN

NRC Guided Run: Another Mile Run

1.6K/1 Mile Run

LONG RUN THE RACE

42.2K/26.2 Miles

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