About Your Training Plan:
The training plan you downloaded is built to help you maximize your efforts on race day through Speed, Endurance and Recovery:
ENDURANCE
↙ ↖
SPEED → RECOVERY
Before diving straight into the training plan, read the below to ensure to get the most out of it. This plan is built to adapt to your experience level, but it is also flexible to your needs.
Your schedule varies as 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:
Throughout the plan, you will see references to different paces you should aim to maintain during specific workouts. Over the course of your training, you will run using different pace targets. Knowing your pace targets will make your speed work 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. Download the chart in the link below to help you understand which pace you should aim to run during each workout.
To get started, you’ll need to identify the row of pace targets that is right for you. You can find the right row based on any of the following: 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. 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 within the Pace Chart below.
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.
ENDURANCE
↙ ↖
SPEED → RECOVERY
Before diving straight into the training plan, read the below to ensure to get the most out of it. This plan is built to adapt to your experience level, but it is also flexible to your needs.
Your schedule varies as 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 and Endurance Runs are essential parts of the plan to maximize your training.
- Recovery days are used to break up your Speed and Endurance Runs to avoid doing Speed and Endurance Runs on back-to-back days.
- Use Recovery days when you choose. You can run a few miles, cross train or rest. It is recommended to run on two of your Recovery days.
- Stay within the recommended distance ranges during Endurance and Recovery Runs.
Throughout the plan, you will see references to different paces you should aim to maintain during specific workouts. Over the course of your training, you will run using different pace targets. Knowing your pace targets will make your speed work 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. Download the chart in the link below to help you understand which pace you should aim to run during each workout.
To get started, you’ll need to identify the row of pace targets that is right for you. You can find the right row based on any of the following: 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. 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 within the Pace Chart below.
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.
Pace Chart
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Click "download file" to save, mobile compatible, pace chart:
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MILE BEST |
5K BEST (AVG MILE PACE) |
10K BEST (AVG MILE PACE) |
TEMPO (AVG MILE PACE) |
HALF MARATHON BEST (AVG MILE PACE) |
MARATHON BEST (AVG MILE PACE) |
LONG RUN PACE |
RECOVERY PACE |
5:00 |
17:05 (5:30) |
35:45 (5:45) |
5:55 |
1:18:00 (5:00) |
2:44:00 (6:15) |
6:40 - 7:00 |
7:00 - 8:30 |
5:30 |
18:45 (6:00) |
39:00 (6:15) |
6:25 |
1:25:00 (6:30) |
3:00:00 (6:50) |
7:20 - 7:35 |
7:35 - 9:00 |
6:00 |
20:15 (6:30) |
42:00 (6:45) |
7:05 |
1:35:00 (7:15) |
3:15:00 (7:25) |
7:50 - 8:10 |
8:10 - 9:30 |
6:30 |
22:00 (7:05) |
45:45 (7:20) |
7:25 |
1:40:00 (7:35) |
3:30:00 (8:00) |
8:20 - 8:45 |
8:45 - 10:00 |
7:00 |
23:45 (7:40) |
49:00 (7:55) |
8:05 |
1:50:00 (8:20) |
3:45:00 (8:35) |
8:50 - 9:20 |
9:20 - 10:30 |
7:30 |
25:15 (8:05) |
52:30 (8:25) |
8:40 |
1:55:00 (8:45) |
4:00:00 (9:10) |
9:40 - 9:55 |
9:55 - 11:30 |
8:00 |
27:00 (8:40) |
55:50 (9:00) |
9:20 |
2:05:00 (9:30) |
4:15:00 (9:45) |
10:10 - 10:30 |
10:30 - 12:00 |
8:30 |
28:30 (9:40) |
59:00 (9:30) |
9:45 |
2:10:00 (9:55) |
4:30:00 (10:15) |
10:40 - 11:00 |
11:00 - 12:30 |
9:00 |
30:00 (9:40) |
1:02:30 (10:00) |
10:25 |
2:20:00 (10:40) |
4:45:00 (10:50) |
10:20- 11:35 |
11:35 - 13:00 |
9:30 |
31:45 (10:15) |
1:06:00 (10:35) |
10:55 |
2:25:00 (11:05) |
5:00:00 (11:25) |
11:50 - 12:10 |
12:10 - 13:30 |
10:00 |
33:00 (10:40) |
1:09:00 (11:05) |
11:35 |
2:35:00 (11:45) |
5:15:00 (12:00) |
12:30 - 12:45 |
12:45 - 14:00 |
10:30 |
35:00 (11:15) |
1:12:00 (11:35) |
12:00 |
2:40:00 (12:10) |
5:30:00 (12:35) |
13:00 - 13:20 |
13:20 - 15:00+ |
Your 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.
WORKOUTS:
TYPES OF RUNS:
WHAT ELSE YOU NEED TO KNOW:
If your schedule does not match the training schedule then adjust the training schedule to your needs. For best results, each week should include the three key workouts–Speed, Endurance and Recovery. Prioritize Speed and Endurance workouts and make sure you recover intelligently.
If you don't know how to figure out your pace, then experiment until you find it. When you’re out running, you runon 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.
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. Go out for ten minutes and if you don’t feel like running anymore then come back. Just make sure you come back running.
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. 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.
If you're 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 recovery after it’s over too (regardless of whether or not you consider it a successful race).
WORKOUTS:
- Speed
- 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.
- Endurance
- You need endurance training to help prepare your body and mind to go the distance on race day. You will work on endurance with weekly Long Runs.
- Recovery
- Recovering from your workout days is just as important as the workouts themselves. Use these days to recover based on how you feel. Either take the day off, try a NTC workout or go fora few Recovery miles.
TYPES OF RUNS:
- Progression:
- 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 Pace and finishing at a faster than Recovery Pace. Over the course of the run you will average your Recovery Pace. Your Endurance and Recovery Runs should always be run as Progression Runs.
- Split Intervals:
- Split Intervals refers to running two different paces in one interval. For example, running a 400-meter interval, with the first 200 meters easy and the last 200 meters fast. This effectively divides the interval into two parts.
- Tempo:
- Tempo 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.
- Fartlek:
- Fartleks work 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.
- Strides:
- Strides refer to very short runs that are usually done prior to a run or workout, or immediately after. A series of strides should become faster in pace—often, the first Stride will be the longest and the slowest. There should be a brief recovery between each Stride.
- Turnarounds:
- Turnarounds are practiced during short intervals. Rather than stopping at the end of an interval, run through the line and turn around as quickly and safely as you can to start the next repeat.
- Track:
- Track refers to a session that includes a series of speed intervals. Ideally, this type of a workout is done on a track as the surface allows you to play with faster paces with precise measurements, but it can be done just about anywhere. You may choose to use city blocks, traffic lights or even trees as interval markers.
- 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. Uphills are a great way to develop speed and strength with minimal pounding on the legs.
WHAT ELSE YOU NEED TO KNOW:
If your schedule does not match the training schedule then adjust the training schedule to your needs. For best results, each week should include the three key workouts–Speed, Endurance and Recovery. Prioritize Speed and Endurance workouts and make sure you recover intelligently.
If you don't know how to figure out your pace, then experiment until you find it. When you’re out running, you runon 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.
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. Go out for ten minutes and if you don’t feel like running anymore then come back. Just make sure you come back running.
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. 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.
If you're 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 recovery after it’s over too (regardless of whether or not you consider it a successful race).