NIKE+ RUNNING APP MARATHON INTERMEDIATE
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1 NIKE+ RUNNING APP MARATHON INTERMEDIATE
2 2 WEEK 1/16: WARM UP 3 RUNS 17 MILES Welcome to your first week of training. The journey to your marathon PR begins here. This week you ll get warmed up and ease into your new training with a mix of running, cross-training, and rest.
3 3 WEEK 2/16: FUNDAMENTALS 5 RUNS 27 MILES This week you ll begin to work on your training fundamentals as you increase your weekly distance. You ll take on a long run as well as a new run-type called a progression run.
4 4 WEEK 3/16: LAYING THE GROUNDWORK 5 RUNS 30 MILES This week you ll begin to lay the groundwork for the rest of your training program. You ll increase your weekly distance and also take on your first double-digit run.
5 5 WEEK 4/16: BUILD A BASE 5 RUNS 34 MILES This week you ll begin to build a strong base for your training. Get ready to raise your weekly distance and take on a serious long run. You ll also hit your usual mix of maintenance runs, speed work and cross-training.
6 6 WEEK 5/16: BUILD STRENGTH 6 RUNS 41 MILES This week you ll increase your distance as you build strength. Get ready for longer runs. And more sweat.
7 7 WEEK 6/16: BUILD ENDURANCE 5 RUNS 39 MILES This week you ll increase your distance as you work on your endurance. With your half-marathon dress rehearsal only 2 weeks away, improving your endurance is essential to your marathon training.
8 8 WEEK 7/16: TEST YOUR LIMITS 6 RUNS 38 MILES Next week is your half-marathon dress rehearsal. To prepare you, this week your limits will be tested. You ll hit your first interval workout, maintain fitness, and go on a long run.
9 9 WEEK 8/16: DRESS REHEARSAL 5 RUNS 32 MILES This week you ll run your half-marathon race, the perfect dress rehearsal for your full marathon. It ll give you a chance to put your training to the test, get a feel for race conditions, and give you the mental practice you need for race day.
10 10 WEEK 9/16: RECOVERY 3 RUNS 27 MILES This week is all about recovery. You ll work to maintain your fitness without tiring yourself out.
11 11 WEEK 10/16: INCREASE INTENSITY 6 RUNS 47 MILES This week you ll take your training to the next level and push the intensity. You ll be increasing your distance as well as practicing your marathon race pace.
12 12 WEEK 11/16: THROUGH THE WALL 5 RUNS 39 MILES This week you ll take your training to a whole new level. You ll increase your weekly distance, mix in some interval training and go right through the wall.
13 13 WEEK 12/16: MAINTAIN FITNESS 6 RUNS 46 MILES This week is all about maintaining your fitness as you prepare for Peak Week. You ll be mixing a variety of run-types with practicing your marathon race pace.
14 14 WEEK 13/16: PEAK WEEK 5 RUNS 50 MILES Welcome to Peak Week, the most challenging week of your training program. This week you ll take on the longest run of your training as well as work in your usual mix of runs, cross-training and rest. Get ready. Peak Week will test you like no other.
15 15 WEEK 14/16: TAPER WEEK 5 RUNS 43 MILES Your next 2 weeks of training are all about tapering. This week you ll decrease your distance, continue to practice your marathon race pace, and maintain the high level of fitness you built up during Peak Week.
16 16 WEEK 15/16: TAPER WEEK 5 RUNS 30 MILES This week you ll continue to decrease your distance as you close in on Race Week. You ll also do your last interval workout and keep things light as you maintain your fitness.
17 17 WEEK 16/16: RACE WEEK 6 RUNS 49 MILES Welcome to Race Week. You ve trained for so long. And now, it s finally here. This week you ll get to put all your training to the test and set your marathon PR. You ll make sure to get plenty of rest and work hard to keep your muscles loose and ready for the big day.
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How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
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