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TOTAL MILEAGE RUN
WORKOUT WORKOUT WORKOUT RUN RUN DAY OFF
4.5 Miles 1 mile
NTC: Nike Training Club Cross Training NTC: Nike Training Club 1.5 miles 2 miles Rest
1
It's your first day of
training. Ease into the
regimen with a
one mile run.
Let's begin the week
with a nice 2 mile run
followed by Paula
Radcliffe's 15 minute
NTC Workout.
Kick off your weight
training right with the
NTC 30-minute
Beginner Get Lean
Sweat + Shape
program.
Time to work it out.
Do the NTC Get Strong
Beginner Total
Adrenaline workout.
It's all you.
Cross training is
essential to any training
program. Add in some
spin classes or get on
the elliptical to mix
things up.
Take it easy today and
tackle a 2-mile run.
Don't worry,
there's plenty of mileage
ahead.
You need to maintain
fitness throughout
training. Take on the
NTC Get Toned
Beginner 30-minute
Body Flexor to
balance out your
training regimen.
Get your blood pumping
with the NTC Get Lean
Beginner 30-minute
Fighter Fit workout.
Back to running.
Take on this 1.5 miler
and get back into it.
You can stay fit without
logging serious miles.
Take a yoga or spin
class, or go for a swim.
Mixing up what you do
willl work different
muscles and make you
a stronger runner.
The beginning of this
program is all about
building your base.
Today take on another 2
miles and then limber up
with marathoner Kara
Goucher's NTC Running
Stretching Workout.
Round up your crew
for 3 miles today and
then stretch it out with
Kara Goucher and the
NTC Running Stretching
Workout.
Proper rest is essential
to keep you fueled for
the long haul.
TOTAL MILEAGE RUN
WORKOUT RUN WORKOUT WORKOUT RUN DAY OFF
7 Miles 2 miles
NTC: Nike Training Club 2 miles NTC: Nike Training Club Cross Training 3 miles Rest
2
Loosen up after the off
day with 1.5 miles.
NTC Get Strong
Beginner 30-minute
Muscle Definer workout
Take on a 2-mile run.
Keep your eye on the
prize.
NTC Get Lean
Intermediate 30-minute
Slim Effect and
Sprinter Jodi Williams'
15-minute bonus
workout.
Mix it up. Keep it
loose today—take a
yoga class or knock
out Kara Goucher's
NTC Running Stretching
Workout.
You're 3.5 miles away
from tomorrow's rest day.
Do it up.
Remember to stretch
afterward with Kara
Goucher's NTC Running
Stretching Workout
Rest up. You'll need
the energy to power
through your training.
TOTAL MILEAGE RUN
WORKOUT RUN WORKOUT WORKOUT RUN DAY OFF
7 Miles 1.5 miles
NTC: Nike Training Club 2 miles NTC: Nike Training Club Cross Training 3.5 miles Rest
3
Back to business with a
strong 4 mile run today.
NTC Get Strong
Beginner 45-minute
Stress Slammer workout.
Get over the midweek
blues by taking on a
2-mile run.
Try the NTC Get Lean
Beginner 45-minute
Hurricane workout.
Go for a 2.5-mile run
today and mentally
prepare for tomorrow's
run.
Time to take on 5 miles
and #makeitcount.
Then take care of your
body and work through
Kara Goucher's NTC
Running Stretching
Workout.
That was a full week of
workouts. Get some rest
today and be sure to get
a good night's sleep so
you can come back
strong tomorrow.
TOTAL MILEAGE RUN
WORKOUT RUN WORKOUT RUN RUN DAY OFF
13.5 Miles 4 miles
NTC: Nike Training Club 2 miles NTC: Nike Training Club 2.5 miles 5 miles Rest
4
TOTAL MILEAGE
Way to push yourself
into overdrive yesterday.
Enjoy your day off, you
earned it.
RUN WORKOUT SPEED WORKOUT WORKOUT LONG RUN DAY OFF
13.7 Miles 5.5 miles NTC: Nike Training Club Short Intervals Cross Training Cross Training 6.2 miles Rest
You're doing it.
Strength training will Speed workout: 1 mile Stretch it out. Yoga Time to stretch it out Time to knock 6.2 miles out Yesterday's run wipe
5
Log 5.5 miles today as
you enter week five of
your training.
help you on race day.
NTC Get Toned
Advanced 30-minute
The Edge and
Marathoner Paula
warm up or 4 laps
around the track, then
8x200m at 45 second
intervals (half the track)
or 8x 35-50 second
helps with both strength
and flexibility. Mix it into
your regimen to get the
most out of your
workouts.
again. If you've been
putting off that yoga
class, it's time to break
out the mat.
of the park. This should be
done at long run pace, 1-2
min slower per mile than
race pace. When you finish,
stretch off the miles with the
you out? Looks like your
day off came at the
perfect time.
Radcliffe's 15 minute sprints with 30 second
Kara Goucher NTC Running
bonus workout.
recovery (walk).
Stretching Workout..
TOTAL MILEAGE RUN
WORKOUT SPEED WORKOUT RUN LONG RUN DAY OFF
19.5 Miles 5 miles
NTC: Nike Training Club 3-mile Tempo NTC: Nike Training Club 4 miles 7.5 miles
6
Hope you liked your day
off yesterday, cause
there's 5 miles for you to
run today.
It's go time.
NTC Get Toned
Intermediate 45-minute
Stinger workout.
Take on a 3-mile Tempo
Run. Mix it up to find
what pace works for
you.
APRIL 28 - 13.1 MILES
FINISH A RACE
WITH COACH PURVIS
WEEK MON TUES WED THURS FRI SAT SUN
Build some muscle
mass with the NTC Get
Strong Intermediate
30-minute Squat Party
and Soccer player Alex
Morgan's 15-minute
bonus workout.
Kick off the weekend
with a 4 mile run to stay
loose for tomorrow's
long run.
Go long. Run 7.5 miles
today. Long miles mean
you need to take care of
yourself: Remember to
hydrate, and make time to
stretch afterward with Kara
Goucher's NTC Running
Stretching Workout.
Rest
Long run yesteday and
long miles this week.
You're getting closer.
Way to earn your
day off.

WEEK MON TUES
WED THURS FRI SAT SUN
TOTAL MILEAGE RUN
WORKOUT WORKOUT WORKOUT RUN LONG RUN DAY OFF
17.5 Miles 4 miles
NTC: Nike Training Club Cross Training NTC: Nike Training Club 4.5 miles 9 miles Rest
7
Greet the beginning of
the week with 4 miles.
After Saturday's long
run, take this 4-mile
recovery run easy.
Time to show the NTC
Get Lean Advanced
45-minute Fast + Fierce
workout who's boss.
Spinning class or NTC
30-minute Advanced
Get Lean Razor Sharp
and Serena Williams
15-min workout.
Time to stretch. You
know the deal by now:
yoga helps with both
strength and flexibility.
And those two things
will be your friend come
race day.
Speed Workout: 1 mile warm
up, then 4x200m sprints at 45
sec intervals or sprint for 30-
42 sec, 2x400m sprints or sprint
for 1:30-1:50min pace, 1x600m
or sprint for 1:45 and 2:15 min
cool down. Take a 1 min walk
break between every sprint.
It's go time.
NTC Get Toned
Advanced 45-minute
True Condition workout.
It's been a few days
since you dedicated an
entire day to stretching.
Get some yoga in. You'll
thank yourself later.
You're kicking butt and
taking names. Next up:
4.5 miles.
Loosen up for
tomorrow's long run
with a 4-mile run at a
steady pace.
Take on 9 miles for this
week's long run. As
always, you're not really
finished till you stretch.
Get after it with the NTC
Kara Goucher Running
Stretching Workout.
Welcome to double digit city.
This 10.5 mile run will earn
you serious bragging rights.
At these distances, it's
essential that you take the
time for the NTC Running
Stretching Workout with
Kara Goucher.
Rest up, give your legs
a break.
TOTAL MILEAGE RUN
WORKOUT SPEED WORKOUT RUN LONG RUN DAY OFF
21 Miles 4 miles
Cross Training Short Intervals Stretch 4 miles 10.5 miles Rest
8
It's time to get after 5
miles. Keep it fresh by
mixing up the pace or
running a new route.
Power up with the Get
Strong Advanced NTC
30-minute Be Explosive
and dancer Sofia
Boutella’s 15 minute
bonus workout.
Make every mile count
as you crush this 4-mile
Tempo Run.
Time to weight train
with the NTC 45-minute
Beginner Get Lean
Hurricane
Not only will yoga help
keep your muscles
loose, it will also get
you in a good mindset
for tomorrow's long run.
Run 11 miles. Remember
if these long runs are too
tough, try breaking them
up into two runs. Stretch
out with Kara Goucher's
NTC Running Stretching
Workout afterward.
Cool it. Take a day of
rest after yesterday's
long run.
TOTAL MILEAGE RUN
WORKOUT SPEED WORKOUT WORKOUT LONG RUN DAY OFF
20 Miles 5 miles
NTC: Nike Training Club 4-mile Tempo Weight Training Stretch 11 miles Rest
9
Keep your runs fresh by
mixing up the route or
pace. Make it a personal
challenge to tackle
today's 5 miles
someplace new.
Earn your endorphins
with the NTC Get
Strong Intermediate
45-minute Worth the
Wait workout.
Speed workout: 1 mile
warm up, 5x600m
repeats at 3 min
intervals or sprint 5
times for a total of 1:30
to 2 min. Make sure
to walk for 45 sec
in-between each sprint.
NTC 45-minute
Advanced Get Toned
Total Impact or
Spinning class
A good stretch will help
you loosen up for
tomorrow's long run.
Yoga or Pilates should
do the trick.
Race day will be here
before you know it. Try
visualizing your form
during this 10 mile run,
and take the tension out
afterward with Kara
Goucher's NTC Running
Stretching workout.
Allowing your body the
proper time to recover
is crucial. Enjoy today's
day off—you not only
deserve it, you need it.
TOTAL MILEAGE RUN
WORKOUT SPEED WORKOUT WORKOUT LONG RUN DAY OFF
18.5 Miles 5 miles
NTC: Nike Training Club Short Intervals Cross Training Stretch 10.5 miles Rest
10
TOTAL MILEAGE
Kick back and enjoy
your day off. Your legs
could use it—they've
been working overtime.
18 Miles 4-mile Tempo NTC: Nike Training Club 6 miles NTC: Nike Training Club Stretch 8 miles Rest
11
TOTAL MILEAGE
19.1 Miles
12
WORKOUT WORKOUT RUN WORKOUT WORKOUT RUN DAY OFF
Time for tempo.
Mix up the speeds as
you crush this 4-mile
tempo run.
Start off race week right
with an easy 4 mile run
at 2 minutes slower
than race pace.
NTC Get Toned
Advanced 30-minute
Body Remix and Surfer
Lakey Peterson's
15-minute
bonus workout.
Take time for a yoga
class. At this point in
your training, stretching
is more important
than ever.
Cruise at a comfortable
pace for this 6-mile run.
Take the day off, relax,
and be sure to get a
good night's sleep.
APRIL 28 - 13.1 MILES
FINISH A RACE
WITH COACH PURVIS
One last NTC workout
before race week.
Dancer Sofia Boutella’s
15 min bonus
workout and Track &
Field athlete Leryn
Franco’s 15-minute
bonus workout.
Get your muscles and
your mind right during
today's yoga session.
Stretch, stretch, stretch.
Do some yoga to stay
ready for race day.
You're a couple days
away. Another day of
rest and your body will
thank you on race day.
Don't fear the taper. With
race day a week away, do
this 8-mile run at an easy
pace. By now you know
the drill: stretch. Hit the
NTC Running Stretching
Workout with Kara
Goucher after your 8.
RUN WORKOUT DAY OFF WORKOUT DAY OFF RUN
Get pumped for
tomorrow's race. Stay
loose with a 2 mile
shakeout run in your
race day outfit to make
sure your gear doesn't
rub you the wrong way.
Take it easy today and
rest up so you can be
fresh for the last week
of training.
4 miles Stretch Rest Stretch Rest 2 miles Half Marathon
RACE DAY
Your training is behind
you. The race course is
ahead of you. Trust your
plan, and crush today's
half marathon. Time to
#makeitcount.