latihan larian

8/19/2019 Latihan Larian

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HaLFmaratHon14-week training program


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t H e

g o a Lo F t H i S p L a n i S n ’ t t o g e t Y o U a C r o S S

t H e F i n i S H L i n e , i t ’ S t o g e t

t H e B e S t

V e r S i o n o F

Y o Ua C r o S S t H e F i n i S H L i n e .


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ContentS

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5o r k o U t S

p a0C e C H a r t g

0L o S

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H a L F - m a r a t H o n w1e e k1- B Y - w e e k o V e r V i e w w e

1ek S

"1 - 1 4


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S a m p L e p"L a nB r e a k d o w n


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t H i S 1 4 - w e e k

t r a i n i n g p L a n

C o m B i n e S

S p e e d ,

e n d U r a n C e

a n d

r e C o V e r Y

t o g e t Y o U r e a d Y t o

t a C k L e a H a L F - m a r a t H o n .

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 als

uniquely flexible to your needs. Here’s what you should know t

get the most out of the Nike !un "lub Training #lan$

it’S not #USt aBoUt diStanCe

This training plan is built to help you to maximi%e your efforts

on race day through &peed, 'ndurance and !ecovery.

tHiS pLan workS For YoU

(our schedule varies. &o does the weather and how you feel, b

here are a few things to keep in mind as you modify this plan

your needs$

) &peed and 'ndurance !uns are essential parts of the

plan to maximi%e your training.

) (ou have four !ecovery days * use them to break

up your &peed and 'ndurance !uns. +void doing

&peed and 'ndurance runs on backtoback days.

) -se !ecovery days as you choose. (ou can run a few

miles, cross train or take a rest. e recommendrunning on two of your four !ecovery days.

) &tay within the recommended distance ranges during

'ndurance and !ecovery /ay runs.

training StartS wHen YoU Start

This plan was designed around a 01week schedule for

maximum results. 2t was built to adapt to your experience leve

and intended to be uniquely flexible to your needs as you

prepare to tackle a Half3arathon. hether you’re eight or

fourteen weeks from race day, you can 4ump into this program

whenever it suits you. (ou’re in control of what you put into th

program.

tooLS to take YoU FartHer

) (ou ran those miles. Now claim them. &hare your

progress with the Nike !unning +pp to get cheers,

motivation and encourage ment from your friends.

) The NT" +pp is a great way to add cross

training to your schedule.


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weekLY workoUtS

This plan includes three types of workout activities each week. +ll three

are important to get the fittest, strongest and fastest version of you to the finish line.

Speed$

5uilding strength through speed training

is important as you prepare. Throughout

this plan you’ll be introduced to a varietyof speed workouts and drills that will make

you faster.

endUranCe$

(ou need endurance training to help prepare

your body and mind to go the distance on

race day. (ou will work on endurance with

weekly 6ong !uns.

reCoVerY$

!ecovering from your workout days is 4ust as

important as the workouts themselves. -se

these days to recover based on how you feel.

'ither take the day off, try a NT" workout or

go for a few !ecovery miles.


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H o w t o U S et H e p a C e C H a r

t

Throughout the plan, you will see references to different paces you should aim to maintain

during specific workouts. 7ver the course of your training, you will run using different pace

targets. 8nowing your pace targets will make your speed work easier.

Treat each pace target as the middle of a range. (ou may train slightly above or below

these paces. They are not exact paces and you are not a robot.

The chart on page 9 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.

(ou can find the right row based on any of the following$

-se a recent :8, 0;8, Half3arathon or 3arathon time,

if you have run one. 5y


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For e%ampLe

2f your last race was a >?$;; minute :8, find that :8 time under the :8 column on

the #ace "hart and slide across the row left or right to find your other pace

targets.

2n this case, the pace targets would be as follows$

miLe BeSt5k BeSt &

aVg miLepaCe

10k BeSt & aVg miLepaCe

tempo aVgmiLe paCe

HaLF maratHon BeSt & aVg miLe paCe

maratHon BeSt &aVg miLe paCe

reCoVerY daYpaCe

'(00 >?$;; @ '(40 ::$:; @ !(00 !("5 >$;:$;; @ !()0 1$0:$;; @ !(45 10()0

&tart with your :k 5est @

+vg 3ile #ace and read

left or right.

anotHer e%ampLe

2f your 3ile 5est time is A$B;, find that 3ile 5est time on the #ace "hart

and slide across to see your other average mile pace targets.

Here, your pace targets would be as follows$

miLe BeSt5k BeSt &

aVg miLepaCe

10k BeSt & aVg miLepaCe

tempo aVgmiLe paCe

HaLF maratHon BeSt & aVg miLe paCe

maratHon BeSt &aVg miLe paCe

reCoVerY daYpaCe

!()0 B0$1: @ 10(15 CC$;; @ 10()5 11(00 >$>:$;; @ 11(05 :$;;$;; @ 11("5 1"(10

&tart with your 3ile

5est and read right for

your other pace targets.

tHingS to know

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

/uring your training there will be days you may be a little ahead of pace,

and other days a little behind. !emember that the paces are only to be used as a guide.

(ou will have good days and bad days so be flexible with your expectations. Hopefully,

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

hen this plan is over and you head out for race day be confident in

all the work you have done. 2t is that work that will take you to new fitness

levels, faster paces, this starting line and the all the ones beyond.


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paCe CHart

miLe BeSt

5(00 0?$;: @ 5()0 B:$1: @ 5(45 (05 0$09$;; @ (00 >$11$;; @ (15 *(00

5()0 09$1: @ (00 BA$;; @ (15 ()5 0$>:$;; @ ()0 B$;;$;; @ (50 *()5

(00 >;$0: @ ()0 1>$;; @ (45 *(05 0$B:$;; @ *(15 B$0:$;; @ *("5 '(10

()0 >>$;; @ *(05 1:$1: @ *("0 *(40 0$1;$;; @ *()5 B$B;$;; @ '(00 '(45

*(00 >B$1: @ *(40 1A$;; @ *(55 '(15 0$:;$;; @ '("0 B$1:$;; @ '()5 !("0

*()0 >:$0: @ '(05 :>$B; @ '("5 '(50 0$::$;; @ '(45 1$;;$;; @ !(10 !(55

'(00 >?$;; @ '(40 ::$:; @ !(00 !("5 >$;:$;; @ !()0 1$0:$;; @ !(45 10()0

'()0 >9$B; @ !(10 :A$;; @ !()0 !(55 >$0;$;; @ !(55 1$B;$;; @ 10(15 11(00

!(00 B;$;; @ !(40 C>$B; @ 10(00 10()0 >$>;$;; @ 10(40 1$1:$;; @ 10(50 11()5

!()0 B0$1: @ 10(15 CC$;; @ 10()5 11(00 >$>:$;; @ 11(05 :$;;$;; @ 11("5 1"(10

10(00 BB$;; @ 10(40 CA$;; @ 11(05 11()5 >$B:$;; @ 11(45 :$0:$;; @ 1"(00 1"(45

10()0 B:$;; @ 11(15 ?>$;; @ 11()5 1"(00 >$1;$;; @ 1"(10 :$B;$;; @ 1"()5 1)("0

11(00 BC$0: @ 11(40 ?:$;; @ 1"(00 1"()5 >$:;$;; @ 1"(55 :$1;$;; @ 1)(00 1)(45

11()0 B9$;; @ 1"(15 ?9$B; @ 1"()5 1)(00 >$::$;; @ 1)(15 :$:;$;; @ 1)("0 14(05

1"(00 BA$B; @ 1"(40 90$B; @ 1)(05 1)()5 B$;:$;; @ 14(05 C$;;$;; @ 1)(45 14()0

5k BeSt & 10k BeSt & tempo HaLF maratHon BeSt & maratHon BeSt & reCoVerY daYaVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe aVg miLe paCe paCe


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gLoSSarY

This glossary elaborates on the runningspecific terms you’ll see referenced

throughout this plan. 2t’s important to understand the different types of runs that this

plan includes in order to get the most out of the full training 4ourney.

workoUtS

Speed

The best way to improve your fastest pace is to work on it

for brief periods in a series of speed intervals. They can

be the same length and pace with the same amount of

recovery time, or can involve various distances, paces and

recovery periods. 6ong intervals, Dartlek, Tempo and Hill

!uns are all &peed workouts. &ee Types of !uns below

for definitions of these.

endUranCe

(our weekly 'ndurance !un is a long distance run at a

comfortable pace. 2t is an essential part of your training

that helps the body and mind adapt to increased

distances. 2t also helps you get familiar with the physical

and mental challenges that you might face during a

race. This run should be run as a #rogression !un. &ee

Types of !uns for a definition of #rogression !un.

reCoVerY

!ecovery is 4ust as important as your hard workou

6isten to what your body needs on recovery day

whether that means taking the day off completely, c

training with the NT" +pp or running a few !ecov

miles. 2deally, at least two of your !ecovery days sh

be spent running. !ecovery !uns increase your sta

and help you recover at the highest quality possible

intense training. They should be run as #rogressi

!uns. &ee Types of !uns below for a definition o

#rogression !un.

tYpeS oF rUnS

progreSSion

#rogression !uns improve stamina and allow the body to

adapt to the stress of running. 5uild your pace over the course

of each run by starting at a slower than !ecovery #ace and

finishing at a faster than !ecovery #ace. 7ver the course of

the run you will average your !ecovery #ace. (our

'ndurance and !ecovery !uns should always be run as

#rogression !uns.

FartLek

Dartleks work on speed and strength by alternating

distances and paces during a continuous run. +n example

Dartlek work out 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.

traCk

Track refers to a session that includes a series of speed

intervals. 2deally, 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 4ust about anywhere. (ou

may choose to use city blocks, traffic lights or even trees

as interval markers.

SpLit interVaLS

&plit 2ntervals refers to running two different paces in one

interval. Dor example, running a 1;;meter interval, with

the first >;; meters easy and the last >;; meters fast.

This effectively divides the interval into two parts.

StrideS

&trides refer to very short runs that are usually done

to a run or workout, or immediately after. + series

strides should become faster in paceEoften, the fi

&tride will be the longest and the slowest. There shou

a brief recovery between each &tride.

HiLLS

Hill workouts develop speed and form. 2t takes extra

to run uphill so you do not need to run as fast as

would on a flat section. hile running uphill, rema

control of your breathing. /on’t lean too far forwa

light lean with the chin leading the chest is enough. -

are a great way to develop speed and strength with mi

pounding on the legs.

tempo

Tempo is a hard but controlled pace that can be run as

long intervals or a steady run of 00; miles. The purpose

of a Tempo !un is to build mental and physical

endurance and to become comfortable with being

uncomfortable.

tUrnaroUndS

Turnarounds are practiced during short intervals. !ather 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.


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tYpeS oF paCeS

miLe paCe +FaSteSt 5k paCe +FaSter 10k paCe +FaSt tempo paCe reCoVerY paCe +eaS

This is the pace you could

race or run hard for one mile.


race or run hard for about B

miles.


race or run hard for about C

miles.

Teaching your body to be

comfort able being uncomfortable

by main taining a pace between

0;k FD+&TG and !ecovery F'+&(G.

+ pace easy enough that yo

can catch your breath while

running.


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i F Y o U . . .

eVerYone’S training #oUrneY iS diFFerent. BUt tHere

are Some reCUrring CHaLLengeS and UeStionS 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 ad4ust the training schedule to your needs. Dor best results

each week should include the three key workouts*&peed, 'ndur ance and !ecovery. #rioriti%e &peed and 'ndurance workouts an

make sure you recover intelligently.

iF YoU don’t know How to FigUre oUt YoUrpaCe,

Then experiment until you find it. hen you’re out running, you

run on feel. (ou have different gears whether you reali%e it or

not. 5e patient, pay attention and have fun experimenting with

your comfort level while running at different speeds across

different distances. -se the Nike !unning +pp while you run

keep track your paces, and use at our #ace "hart guidelines o

page ;C to find your pace targets.

iF YoU’re tired,

Digure out why. Deeling fatigued is normal as your training

progresses, but make sure you’re supporting yourself in all oth

aspects of your life$ get enough sleep, eat right, hydrate

properly, respect !ecovery days and wear the proper shoes.

&ometimes the best training is to focus on recovery and rest.

iF YoU LaCk motiVation,

6ook for inspiration. 'ven where you don’t expect to find it*like

on a run that you don’t want to do. o out for ten minutes and

you don’t feel like running anymore then come back. Iust mak

sure you come back running.

iF YoU HaVe a terriBLe rUn,

3ove on to the next one. &ome runs are 4ust 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.

5eing comfortable with a bad run is 4ust as important as the 4oy

a great run.

iF YoU’re HUrt,&top running. There is a difference between hurting and being

hurt. 2t’s essential to listen to and learn from your body through

out your training. &ometimes missing miles in the present lets

you run better miles in the future.

iF YoU are going to raCe,

ive yourself time to recover*beforehand and afterwards. (ou may

want to back off in terms of distance or pace a few days prior to t

race. 5e sure to give yourself a few days of recovery after it’s over

too Fregardless of whether or not you consider it a successful

raceG.of whether or not you consider it a successful raceG.


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week-BY-week oVerView

This 01week training plan combines &peed, 'ndurance and !ecovery to get you ready to tackle a Half3arathon.

This plan is built for you to adapt to your experience level and your schedule. The plan starts when you do,

so weeks count down from 01 weeks down to one allowing you to 4ump in whenever you need to.

14 weekS to go

a Starting Line

This week you will begin your 01week 4ourney

with a series of runs and light workouts that will

introduce you to the training plan.

1) weekS to go

Set good HaBitS

Time to develop new habits. This week draws

special attention to the how and why of the training.

ork on building stamina and proper pacing on

workout days.

1" weekS to go

deVeLop ConSiStenCY

2n your third week of training, you will now begin

feel a rhythm to your running. The secret to runn

well is consistency.

11 weekS to go

Learn to FoCUSTraining this week may tax you both physically

and mentally. 5e focused in the moment and by

prepar ing ahead of time for each day’s workout.

10 weekS to go

BUiLd Up StrengtH

The training so far has had its greatest effect on

your strength. This week you will test that by

taking on more strength work.

! weekS to go

pUSH endUranCe

(our endurance has improved. This week yo

will put it to work. 6onger intervals and a long

6ong !un are on the menu.

' weekS to go

piCk Up tHe paCe

This week, you’re going to get comfortable with

being uncomfortable. 5reak out of the paces

you’ve set for yourself and try experimenting

with new paces that test your limits.

* weekS to go

Look aHead

This week, training shifts from foundational

running and base workouts to getting race

ready.

weekS to go

emBraCe FaSt

(ou have been getting faster each week. No

it’s time to be as fast as you can. This week y

will be working on both your speed and streng

5 weekS to go

moVe aHead

This week is a great opportunity to look ahead to

the athlete you want to be. 5e that athlete now.

Take on some faster paces and consider

ad4usting your race goals to match the runner

you’ve become.

4 weekS to go

Hit YoUr peak

(our training will hit its peak this week. 5e

prepared to work hard, be tired and en4oy every

minute of it.

) weekS to go

SHarpen eVerY Step

(ou don’t taper. (ou sharpen. This week the spe

picks up but the recovery picks up even more.

quality running and quality recovery from now o

" weekS to go 1 week to go

maintain YoUr work

(ou have done the training. Now it’s time to

main tain this body of work. +s the intensity

dials itself down, it’s important to focus on sleep,

hydration, diet and fun.

tHe Starting Line

(ou’ve made it. !un strong and confidently this

week. -se what you have learned and the

progress you have made. (ou are read to take

the line.


14/41

14 weekS to go

a Starting Line

This week you will begin your 4ourney with a series of runs and light workouts that will introduce you to

the training plan. (ou can modify the following sequence to suit your week, but don’t do &peed and

'ndurance runs backtoback and stick to the recommended distance. To round out your training, add

NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$

e recommend recovering with a >: mile

#rogression !un. &tart slow and quicken your

pace over the course of your run.

reCoVerY$

'asy does it. !un a few !ecovery miles, do a

NT" workout or take the whole day off.

'00 meters at 10k pace

'00 meters at .empo pace

'00 meters at 5k pace '00

meters at .empo pace

400 meters at /ie pace'00 meters at .empo pace

+", "00 meters at /ie pace

'00 meters at .empo pace

!0-2e3ond recovery between each interval.

endUranCe$

4 miLeS

This is your longest run of the week. !unthis distance consistently to build your

endurance for race day.

2n these early weeks, the goal is to get your

body used to longer distances. /on’t worry

too much about the pace, it should feel

comfort able. +fter the run, look over your

mile splits on the Nike !unning +pp,

which will serve as a great benchmark for

future runs.

Speed$

FartLek

Dollow this timebased interval sequence,

alternat ing from an easy to a hard pace without

stopping.

1-min easy pace, 1-min hard pace

"-min easy, "-min hard

)-min easy, )-min hard

1-min easy, 1-min hard

"-min easy, "-min hard

)-min easy, )-min hard

reCoVerY$

The purpose of today’s >: mile run is to

recover after your last workout. radually

build up speed so your last mile is your

fastest.

reCoVerY$

o for a few !ecovery miles, do a NT"

work out or take the whole day off. ive

your body whatever it craves today.


15/41

1) weekS to go

Set good HaBitS

Iog back downhill between

Time to develop new habits. This week draws special attention to the how and why of the training. ork on

building stamina and proper pacing on workout days. (ou can modify the following sequence to suit your

week, but don’t do &peed J 'ndurance runs backtoback and stick to the recommended miles. To round out

your training, add NT" workouts into your routine to get fit, fast.

Speed$

traCk

+1, 400 meters alternating between your

10k pace and your 5k pace.

reCoVerY$

Dollow each 400-meter interval

with " minte2 of rest. reCoVerY$

Docus on control as you recover from your

last workout. !ecover with >: #rogression

miles. radually build speed from your first

mile to your last.

reCoVerY$

Today is about recovering. ive your body

what it craves by running a few !ecovery

miles, doing a NT" workout or take the day

off.

endUranCe$

4 miLeS

(our longest run yet. !un this distance

consis tently to prepare your mind and bodyfor race day.

Now that you’ve made it this far, start to pay

more attention to the quality of your pace

over the course of your runs. Try to maintain

a pace that is 0-!0 2e3ond2 slower than

your goal pace for race day.

Speed

$HiLLS

!un up a 2ort hill at your /ie pace

for "5 2e3ond2. !epeat .

!un up a ong hill at your 5k pace

for 0 2e3ond2. !epeat .

!un up a 2ort hill at your /ie pace

for "5 2e3ond2. !epeat .

!ecovery miles are as important as your

&peed and 'ndurance !uns. Try running >

: miles progressively today. &tart slow and

gradually build your speed so your last

mile is faster than your first.

reCoVerY$

o for a few #rogression miles, do a NT"

workout or take the whole day off. ive your

body what it craves today.


16/41

1" weekS to go

deVeLop ConSiStenCY

) minte2 of recovery between each interval.

2n your third week of training, you will now begin to feel a rhythm to your running. The secret to running well

is consistency. (ou can modify the following sequence to suit your week, but don’t do &peed and 'ndurance

runs backtoback and stick to the recommended distance. To round out your training, add NT" workouts

into your routine to get fit, fast.

Speed$

traCk

reCoVerY$

et the most out of today with a >: mile run

that lets you recover as efficiently as possible.

5uild your speed gradually so your first mile

is your slowest and your last is your fastest.

reCoVerY$




off.

1000 meters at 10k pace



"00 meters at /ie pace

400 meters at 5k pace400 meters at 5k pace

+5, "00 meters at /ie pace

!0 2e3ond2 of recovery after each interval.

endUranCe$

miLeS

!unning this distance consistently will helpprepare the body and mind to go the

distance on race day.

2n these early weeks, the goal is to get your

body used to longer distances. /on’t worry

too much about the paceK it should feel

comfortable. +fter the run, look over your mile

splits on the Nike !unning +pp, which will

serve as a great bench mark for future runs.

Speed

$traCk

+', 100meter &trides

+", 1"00 meters at 10k pace

+1, 1"00 meters at /araton pace

+", 1"00 meters at 10k pace

+', 100meter &trides


17/41

1" weekS to go

deVeLop ConSiStenCY

) minte2 of recovery between each interval.

reCoVer

Y$

e recommend recovering with a >:

mile #rogression !un. &tart slow and

quicken your pace over the course of your

run. reCoVerY

$

ive your body what it craves today by

running a few easy miles, doing a NT"

workout or take the day off.


18/41

11 weekS to go

Learn to FoCUS

+4, 150-meter &trides

Training this week may tax you both physically and mentally. 5e focused in the moment and by preparing

ahead of time for each day’s workout. (ou can modify the following sequence to suit your week, but don’t

do &peed and 'ndurance runs backtoback and stick to the recommended distance. To round out your

training, add NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$

!ecover from your last effort with a >: mile



reCoVerY$







+4, "00 meters at /ie pace400 meters at 5k pace

+4, 100 meters as turnarounds

0 2e3ond2 recovery after >;;s

" minte2 recovery after 1;;s

endUranCe$

miLeS

(our longest run yet. !un this distanceconsis tently to prepare your mind and body

for race day.

Now that you’ve made it this far, start to

pay more attention to the quality of your pace

over the course of your runs. Try to maintain

a pace that is 0-!0 2e3ond2 slower than

your goal pace for race day.

Speed$

tempo


) mile .empo


19/41

11 weekS to go

Learn to FoCUS


reCoVer

Y$

The purpose of today’s >: mile run is

to recover after your last workout. radually


fastest. reCoVerY

$





20/41

10 weekS to go

BUiLd Up StrengtH

The training so far has had its greatest effect on your strength. This week you will test that by taking on more

strength work. (ou can modify the following sequence to suit your week, but don’t do &peed and 'ndurance



Speed$

traCk

reCoVerY$




mile to your last.

reCoVerY$




off.

+4, 100 meters at /ie pace



+4, 100 meters at /ie pace

400 meters at 10k pace1000 meters at 5k pace

+4, 100 meters at /ie pace as

turnarounds !0-2e3ond

recovery after each interval.

endUranCe$

' miLeS

!unning this distance consistently will helpprepare the body and mind to go the

distance on race day.

!emember to pay more attention to the

quality of your pace over the course of your

runs. Try to maintain a pace that is 0-!0

2e3ond2 slower than your goal pace for race

day.

Speed$

tempo

!un 4 miles at your empo pace. #ush

yourself up any hills along your route, but

if you’re on flat terrain then push yourself fo

0 2e3ond2 every 5 minte2.


21/41

10 weekS to go

BUiLd Up StrengtH

reCoVer

Y$


&peed and 'ndurance !uns. Try running

>: miles progressively today. &tart slow

and gradually build your speed so your

last mile is faster than your first.

reCoVerY

$





22/41

! weekS to go

pUSH endUranCe

the top.

(our endurance has improved. This week you will put it to work. 6onger intervals and a longer 6ong !un are

on the menu. (ou can modify the following sequence to suit your week, but don’t do &peed and 'ndurance



Speed$

traCk

+1, "00 meters alternating

between your 10k pace and your

5k pace.

reCoVerY$

Dollow each "00-meter interval with!0 2e3ond2 of rest. reCoVerY

$





reCoVerY$




off.

endUranCe$

10 miLeS

et ready to go the distance on race day withyour week’s longest run.





day.

Speed$HiLLS

!un up and over a hill !.

/on’t 4ust stop at the top of the hill*run fo

an additional "0 2e3ond2 when you reach


23/41

! weekS to go

pUSH endUranCe

the top.




run.

reCoVerY$





24/41

' weekS to go

piCk Up tHe

!epeat series ".

This week, you’re going to get comfortable with being uncomfortable. 5reak out of the paces you’ve set for

yourself and try experimenting with new paces that test your limits. (ou can modify the following sequence

to suit your week, but don’t do &peed and 'ndurance runs backtoback and stick to the recommended

distance. To round out your training, add NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$




reCoVerY$




&plit '00( 00 meters at 5k pace,

then "00 meters at /ie pace


&plit '00( 00 meters at 5k pace,then "00 meters at /ie pace



0-2e3ond recovery after "00-meter intervals.

"-minte recovery after all other intervals.

endUranCe$

' miLeS

This is your longest run of the week. !un

this distance consistently to build your

endurance for race day.





day.

Speed$

traCk

1 mile at your 10k pace

400 meters at /ie

pace '00 meters at 5k

pace

Dollow each interval with ) minte2 of recovery.


25/41

' weekS to go

piCk Up tHe

!epeat series ".

reCoVer

Y$




fastest. reCoVerY

$





26/41

* weekS to go

Look aHead

1 mile at .empo pace

This week, training shifts from foundational running and base workouts to getting raceready. (ou can

modify the following sequence to suit your week, but don’t do &peed and 'ndurance runs backtoback

and stick to the recommended distance. To round out your training, add NT" workouts into your routine

to get fit, fast.

Speed$

traCk

reCoVerY$




mile to your last.

reCoVerY$




off.


+", 400 meters at 5k pace

400 meters at /ie pace

"-minte recovery between each interval.

!epeat series 4.

endUranCe$

10 miLeS

et ready to go the distance on race day with

your week’s longest run.





day.

Speed$

FartLek

1 mile at your .empo pace

Dollow with this Dartlek sequence$

1-min at a hard pace, )0-2e3 easy pace

"-min hard, 1-min easy

)-min hard, 1()0-min

easy )-min hard, 1()0-min

easy

"-min hard pace, 1-min easy

1-min at a hard pace, )0-2e3 easy


27/41

* weekS to go

Look aHead

1 mile at .empo pace

reCoVer

Y$






reCoVerY

$





28/41

weekS to go

emBraCe

)0 2e3ond2 between &trides.

(ou have been getting faster each week. Now it’s time to be as fast as you can. This week you will be working

on both your speed and strength. (ou can modify the following sequence to suit your week, but don’t do &peed

and 'ndurance runs backtoback and stick to the recommended distance. To round out your training, add

NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$





reCoVerY$




off.

"00 meters at /ie pace 45-2e3 recovery

'00 meters at 10k pace "-min recovery


00 meters at 10k pace "-min recovery



'00 meters at 5k pace 45-2e3 recovery"00 meters at /ie pace "-min recovery

00 meters at 5k pace 45-2e3 recovery

"00 meters at /ie pace "-min recovery

400 meters at 5k pace 45-2e3 recovery


endUranCe$

' miLeS

!unning this distance consistently will help

prepare the body and mind to go the distanceon race day.

(ou’re almost thereL Dor the last six weeks

of training, monitor your average pace over

the course of your runs. The mix of pace

and distance will serve as an important

ingredient to your success on race day.

Speed

$interVaLS


1000 meters at empo pace




1000 meters at empo

pace

+, 100meter strides

"-minte rest between each interval.


29/41

weekS to go

emBraCe

)0 2e3ond2 between &trides.

reCoVer Y$




run. reCoVerY

$





30/41

5 weekS to go

moVe aHead

+', 100-meter &trides

"1

This week is a great opportunity to look ahead to the athlete you want to be. 5e that athlete now. Take on some

faster paces and consider ad4usting your race goals to match the runner you’ve become. (ou can modify the

following sequence to suit your week, but don’t do &peed and 'ndurance runs backtoback and stick to the

recommended distance. To round out your training, add NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$




reCoVerY$



)00 meters at /ie pace 45-2e3 recovery




500 meters at 5k pace "-min recovery400 meters at 5k pace "-min recovery

)00 meters at /ie pace 45-2e3

recovery

endUranCe$

10 miLeS

et ready to go the distance on race day with

your week’s longest run.

Dor the last five weeks of training, monitor

your average pace over the course of your

runs. The mix of pace and distance will serve

as an important ingredient to your success on

race day.

Speed$

tempo

4 mile #rogression !un averaging

your .empo pace.


31/41

5 weekS to go

moVe aHead


"1

reCoVer

Y$




fastest. reCoVerY

$





32/41

4 weekS to go

Hit YoUr peak

""

(our training will hit its peak this week. 5e prepared to work hard, be tired and en4oy every minute of it. (ou

can modify the following sequence to suit your week, but don’t do &peed and 'ndurance runs backtoback

and stick to the recommended distance. To round out your training, add NT" workouts into your routine to

get fit, fast.

Speed$

traCk

reCoVerY$




mile to your last.

reCoVerY$




off.

&tart out your session with a "-mile time

trial*running at your raceday pace. 10-

minte recovery after " miles.

"00 meters at 10k pace"00 meters at 5k pace


"00 meters at 10k pace

"00 meters at 5k pace


0-2e3ond recovery between intervals

endUranCe$

11 miLeS

!unning this distance consistently will help

prepare the body and mind to go the distance

on race day.

(ou’re almost thereL Dor the last four weeks of

train ing, monitor your average pace over the

course of your runs. The mix of pace and

distance will serve as an important ingredient to

your success on race day.

Speed$

tempo

!un miles today. The first ) miles should

be run at !ecovery !un #ace. !un the last

miles at your faster empo #ace.


33/41

4 weekS to go

Hit YoUr peak

""

reCoVer

Y$






reCoVerY

$





34/41

) weekS to go

SHarpen eVerY Step

recovery between intervals.

")

(ou don’t taper. (ou sharpen. This week the speed picks up but the recovery picks up even more. 2t’s quality

running and quality recovery from now on. (ou can modify the following sequence to suit your week, but don’t

do &peed and 'ndurance runs backtoback and stick to the recommended distance. To round out your

training, add NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$





reCoVerY$




off.

!un 1 3ile( +lternate running >;; meters

at empo pace then >;; meters at /ie

pace. Dollow with 4-minte recovery.

!un '00m( >;;m at .empo pace then

>;;m at /ie pace. "-minte recovery.

!un 400m( >;;m at empo pace

then >;;m at /ie pace.

endUranCe$

' miLeS

et ready to go the distance on race day withyour week’s longest run.

Dor the last three weeks of training, monitor




race day.

Speed$

HiLLS

!un uphill for " minte2 *preferably !0

2e3ond2 up and )0 2e3ond2 over a

crest. !epeat .

2f you don’t have a hill, do a "-minte

#rogression !un that builds from a 10k to a

/ie pace and repeat .

hether on a hill or flat, allow for a full


35/41

) weekS to go

SHarpen eVerY Step

recovery between intervals.

")

reCoVer

Y$




run. reCoVerY

$





36/41

" weekS to go

maintain YoUr work

1.5 mile !ecovery

(ou have done the training. Now it’s time to maintain this body of work. +s the intensity dials itself down, it’s

important to focus on sleep, hydration, diet and fun. (ou can modify the following sequence to suit your week,

but don’t do &peed and 'ndurance runs backtoback and stick to the recommended distance. To round out

your training, add NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$




reCoVerY$





+4, "00 meters at 5k pace



0-2e3ond recovery between each interval.

endUranCe$

miLeS

!unning this distance consistently will helpprepare the body and mind to go the distance

on race day.

Dor the last two weeks of training, monitor




race day.

Speed$

traCk

1.5 mile !ecovery !un

+", 100-meter &trides

1000 meters at empo

pace +", 100-meter &trides



37/41

" weekS to go

maintain YoUr work

1.5 mile !ecovery

reCoVer

Y$




fastest. reCoVerY

$





38/41

1 week to go

tHe Starting Line

(ou’ve made it. This week, run strong and confident. -se what you have learned and the progress you have

made. (ou are ready to take the line. (ou can modify the following sequence to suit your week, but don’t do

&peed and 'ndurance runs backtoback and stick to the recommended distance. To round out your training,

add NT" workouts into your routine to get fit, fast.

Speed$

traCk

reCoVerY$




mile to your last.

reCoVerY$




off.



'00 meters at 10k pace

+", 400 meters at /araton pace


"-minte recovery between each interval.

raCe daY$

HaLF-maratHon

(ou’ve made it. !un strong and confidentlythis week. -se what you have learned and

the progress you have made. (ou are ready

to take the line.

Speed$

traCk

" mile !ecovery !un


1 mile !ecovery !un

reCoVerY$


&peed and 'ndurance !uns. Try running >

: miles progressively today. &tart slow and

gradually build your speed so your last

mile is faster than your first.

reCoVerY$





39/41

SampLe pLan Breakdown

5elow is a sample weekly breakdown of the plan. 2f your schedule doesn’t match the training schedule, ad4ust

the training schedule to your needs. Dor best results, each week should include these key workouts * &peed,

'ndurance and !ecovery, but prioriti%e &peed and 'ndurance if you don’t have time to do everything.

-se this as a visual guide and get ready to tackle a Half3arathon.

mondaY tUeSdaY wedneSdaY tHUrSdaY FridaY SatUrdaY SUndaY

14

1)

1"

11

10

0!

0'

0*

0

05

04

0)

0"

01

"-5 miLeS traCk reCoVerY FartLek "-5 miLeS 4 miLeS reCoVerY

"-5 miLeS traCk reCoVerY HiLLS "-5 miLeS 4 miLeS reCoVerY

"-5 miLeS traCk reCoVerY traCk "-5 miLeS miLeS reCoVerY

"-5 miLeS traCk reCoVerY tempo "-5 miLeS miLeS reCoVerY

"-5 miLeS traCk reCoVerY tempo "-5 miLeS ' miLeS reCoVerY

"-5 miLeS traCk reCoVerY HiLLS "-5 miLeS 10 miLeS reCoVerY

"-5 miLeS traCk reCoVerY traCk "-5 miLeS ' miLeS reCoVerY

"-5 miLeS traCk reCoVerY FartLek "-5 miLeS 10 miLeS reCoVerY

"-5 miLeS traCk reCoVerY interVaLS "-5 miLeS ' miLeS reCoVerY

"-5 miLeS traCk reCoVerY tempo "-5 miLeS 10 miLeS reCoVerY

"-5 miLeS traCk reCoVerY tempo "-5 miLeS 11 miLeS reCoVerY

"-5 miLeS traCk reCoVerY HiLLS "-5 miLeS ' miLeS reCoVerY

"-5 miLeS traCk reCoVerY FartLek "-5 miLeS miLeS reCoVerY

"-5 miLeS traCk reCoVerY traCk reCoVerY ) miLeS HaLF-maratHon


40/41

6 U 7 S / 8 6 9 6. 6 8 : 7 B 9 96 .

7 :;9< 6U 77 :7 = 8> > 7 >

Co/9 6U7

w:H U2. YoU6 >962o78 68:796.

?92:=79? @Y 7:;9.

>ow969? @Y A6:97?2.

"rush your training with the Nike

!unning +pp. Track your route,

distance, pace, time, calories and

get realtime audio feedback to

run better. &hare photos, compare

progress and get inrun cheers

from friends to motivate you while

you chase your goals.

!ecover better and get stron

during your training with

NT" +pp. "hoose from over

workouts by Nike 3aster Train

and top athletes, get motiva

from your crew, connect with

NT" community and train be

together. "hallenge yourself to e

NikeDuel and NT" 3inutes t

are synced to your Nike profile.


41/41

(ou can download the NT" +pp and the Nike !unning +pp from the iTunesM +pp &tore for i#honeM

and i#od TouchM or from oogle #lay for +ndroid phones.

latihan larian

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