MARA

T HON
18-WEEK TRAINING PROGRAM

T H E
G O A L
O F

T H I S

P L A N

T H E

I S N T

F I N I S H

T O

L I N E ,

T H E

G E T
I T S

Y O U
T O

A C R O S S
G E T

B E S T

V E R S I O N
Y O U
A C R O S S

T H E

F I N I S H

L I N E .

O F

CONTENTS

04
05
08
09
10
11
12
30

INTRODUCTION

WEEKLY WORKOUTS

PACE CHART

GLOSSARY

IF YOU...

MARATHON WEEK-BY-WEEK OVERVIEW

WEEKS 1-18

SAMPLE PLAN BREAKDOWN

THIS 18-WEEK
TRAINING PLAN

BEFORE DIVING STRAIGHT INTO THE TRAINING PLAN, READ ALL

OF THE MATERIAL TO ENSURE YOU GET THE MOST OUT OF IT.

COMBINES

This plan is built to adapt to your experience level, but its also
uniquely flexible to your needs. Heres what you should know to
get the most out of the Nike+ Run Club Training Plan:

SPEED,

ITS NOT JUST ABOUT DISTANCE

This training plan is built to help you to maximize your efforts on
race day through Speed, Endurance and Recovery.

THIS PLAN WORKS FOR YOU

ENDURANCE

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 and Endurance Runs are essential parts of the plan to
maximize your training.

AND

You have four Recovery days use them to break up your Speed
and Endurance Runs to avoid doing Speed and Endurance Runs
on back-to-back days.
Use Recovery days as you choose. You can run a few miles, cross
train or take a rest. We recommend running on two of your four
Recovery days.

RECOVERY

Stay within the recommended distance ranges during Endurance

and Recovery Runs.

TRAINING STARTS WHEN YOU START

TO GET YOU READY TO

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 youre eight or fourteen weeks from race day,
you can jump into this program whenever it suits you. Youre in
control of what you put into the program.

TACKLE A MARATHON.

TOOLS TO TAKE YOU FARTHER

You ran those miles. Now claim them. Share your progress with
the Nike+ Running App to get cheers, motivation and encouragement from your friends.
The N+TC App is a great way to add cross-training to your
schedule.

04

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.

SPEED

Building strength through speed training

is important as you prepare. Throughout
this plan youll be introduced to a variety
of speed workouts and drills that will make
you faster.

ENDURANCE

RECOVERY

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.

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 N+TC workout or
go for a few Recovery miles.

05

HOW TO USE
THE PACE CHART
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.
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, youll 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.

06

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 would be as follows:

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

RECOVERY DAY
PACE

8:00

27:00 / 8:40

55:50 / 9:00

9:25

2:05:00 / 9:30

4:15:00 / 9:45

10:30

Start with your 5k Best /

Avg Mile Pace and read
left or right.

ANOTHER EXAMPLE
If your Mile Best time is 9:30, find that Mile Best time on the Pace Chart
and slide across to see your other average mile pace targets.
Here, your pace targets would be as follows:

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

RECOVERY DAY
PACE

9:30

31:45 / 10:15

66:00 / 10:35

11:00

2:25:00 / 11:05

5:00:00 / 11:25

12:10

Start with your Mile

Best and read right for
your other pace targets.

THINGS TO KNOW
When you have your range of pace targets, it helps to understand a few things about how you will use them:
During your 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 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.
When this plan is over 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.

07

PACE CHART
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

RECOVERY DAY
PACE

5:00

17:05 / 5:30

35:45 / 5:45

6:05

1:18:00 / 6:00

2:44:00 / 6:15

7:00

5:30

18:45 / 6:00

39:00 / 6:15

6:35

1:25:00 / 6:30

3:00:00 / 6:50

7:35

6:00

20:15 / 6:30

42:00 / 6:45

7:05

1:35:00 / 7:15

3:15:00 / 7:25

8:10

6:30

22:00 / 7:05

45:45 / 7:20

7:40

1:40:00 / 7:35

3:30:00 / 8:00

8:45

7:00

23:45 / 7:40

49:00 / 7:55

8:15

1:50:00 / 8:20

3:45:00 / 8:35

9:20

7:30

25:15 / 8:05

52:30 / 8:25

8:50

1:55:00 / 8:45

4:00:00 / 9:10

9:55

8:00

27:00 / 8:40

55:50 / 9:00

9:25

2:05:00 / 9:30

4:15:00 / 9:45

10:30

8:30

28:30 / 9:10

59:00 / 9:30

9:55

2:10:00 / 9:55

4:30:00 / 10:15

11:00

9:00

30:00 / 9:40

62:30 / 10:00

10:30

2:20:00 / 10:40

4:45:00 / 10:50

11:35

9:30

31:45 / 10:15

66:00 / 10:35

11:00

2:25:00 / 11:05

5:00:00 / 11:25

12:10

10:00

33:00 / 10:40

69:00 / 11:05

11:35

2:35:00 / 11:45

5:15:00 / 12:00

12:45

10:30

35:00 / 11:15

72:00 / 11:35

12:00

2:40:00 / 12:10

5:30:00 / 12:35

13:20

11:00

36:15 / 11:40

75:00 / 12:00

12:35

2:50:00 / 12:55

5:40:00 / 13:00

13:45

11:30

38:00 / 12:15

78:30 / 12:35

13:00

2:55:00 / 13:15

5:50:00 / 13:20

14:05

12:00

39:30 / 12:40

81:30 / 13:05

13:35

3:05:00 / 14:05

6:00:00 / 13:45

14:30

08

GLOSSARY
This glossary elaborates on the running-specific terms youll see referenced throughout
this plan. Its important to understand the different types of runs that this plan includes
in order to get the most out of the full training journey.

WORKOUTS
SPEED

ENDURANCE

RECOVERY

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

Your weekly Endurance Run is a long distance run at a

Recovery is just as important as your hard workouts. Listen

brief periods in a series of speed intervals. They can be the

comfortable pace. It is an essential part of your training

to what your body needs on recovery days, whether that

same length and pace with the same amount of recovery time,

that helps the body and mind adapt to increased distances.

means taking the day off completely, cross-training with

or can involve various distances, paces and recovery periods.

It also helps you get familiar with the physical and mental

the N+TC App or running a few Recovery miles. Ideally, at

Long intervals, Fartlek, Tempo and Hill Runs are all Speed

challenges that you might face during a race. This run

least two of your Recovery days should be spent running.

workouts. See Types of Runs below for definitions of these.

should be run as a Progression Run. See Types of Runs for

Recovery Runs increase your stamina and help you recover

a definition of Progression Run.

at the highest quality possible after intense training. They

should be run as Progression Runs. See Types of Runs
below for a definition of Progression Run.

TYPES OF RUNS
PROGRESSION

TRACK

STRIDES
Strides refer to very short runs that are usually done prior

Progression Runs improve stamina and allow the body to

Track refers to a session that includes a series of speed

adapt to the stress of running. Build your pace over the course

intervals. Ideally, this type of a workout is done on a track as

to a run or workout, or immediately after. A series of strides

of each run by starting at a slower than Recovery Pace and

the surface allows you to play with faster paces with precise

should become faster in paceoften, the first Stride will be

finishing at a faster than Recovery Pace. Over the course of

measurements, but it can be done just about anywhere. You

the longest and the slowest. There should be a brief recovery

the run you will average your Recovery Pace. Your Endurance

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

between each Stride.

and Recovery Runs should always be run as Progression Runs.

as interval markers.

FARTLEK

SPLIT INTERVALS

HILLS
Hill workouts develop speed and form. It takes extra effort to

Fartleks work on speed and strength by alternating distances

Split Intervals refers to running two different paces in one

and paces during a continuous run. An example Fartlek work-

interval. For example, running a 400-meter interval, with

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

out structure could be one minute running easy followed by

the first 200 meters easy and the last 200 meters fast. This

a flat section. While running uphill, remain in control of your

one minute running hard, repeated for a certain amount of

effectively divides the interval into two parts.

breathing. Dont lean too far forward. A light lean with the
chin leading the chest is enough. Uphills are a great way to

minutes, miles or alternating every city block.

develop speed and strength with minimal pounding on the legs.

TEMPO

TURNAROUNDS

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

Turnarounds are practiced during short intervals. Rather

intervals or a steady run of 1-10 miles. The purpose of a

than stopping at the end of an interval, run through the line

Tempo Run is to build mental and physical endurance and

and turn around as quickly and safely as you can to start

to become comfortable with being uncomfortable.

the next repeat.

TYPES OF PACES
Weve divided our paces into five speeds that well reference throughout the training program.

MILE PACE (FASTEST)

5K PACE (FASTER)

10K PACE (FAST)

TEMPO PACE

RECOVERY PACE (EASY)

This is the pace you could

This is the pace you could race

race or run hard for one mile.

or run hard for about 3 miles.

This is the pace you could race

Teaching your body to be comfort-

A pace easy enough that you can

or run hard for about 6 miles.

able being uncomfortable by main-

catch your breath while running.

taining a pace between 10k (FAST)

and Recovery (EASY).

09

IF YOU...

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 workoutsSpeed, Endurance and Recovery. Prioritize Speed and Endurance workouts and
make sure you recover intelligently.

EVERYONES TRAINING JOURNEY IS DIFFERENT. BUT THERE

ARE SOME RECURRING CHALLENGES AND QUESTIONS THAT
MANY RUNNERS ENCOUNTER ALONG THE WAY. HERES HOW TO

IF YOU DONT KNOW HOW TO FIGURE OUT YOUR PACE,

UNDERSTAND AND OVERCOME THESE COMMON HURDLES ON

Then experiment until you find it. When youre 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. Use the Nike+ Running App while you run to keep
track your paces, and use at our Pace Chart guidelines on page
06 to find your pace targets.

YOUR ROAD TO RACE DAY.

IF YOURE TIRED,
Figure out why. Feeling fatigued is normal as your training
progresses, but make sure youre 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 dont expect to find itlike on
a run that you dont want to do. Go out for ten minutes and if you
dont 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 terriblesometimes
theres no reason, sometimes there is. Take a moment to see if
theres 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 YOURE HURT,
Stop running. There is a difference between hurting and being
hurt. Its 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 ARE GOING TO RACE,

Give yourself time to recoverbeforehand 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 its over
too (regardless of whether or not you consider it a successful race).of
whether or not you consider it a successful race).
10

MARATHON WEEK-BY-WEEK OVERVIEW

This 18-week training plan combines Speed, Endurance and Recovery to get you ready to tackle a Half-Marathon.
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 18 weeks down to one allowing you to jump in whenever you need to.

18 WEEKS TO GO

17 WEEKS TO GO

16 WEEKS TO GO

A STARTING LINE

SET GOOD HABITS

WARM UP

This week you will begin your 18-week journey

with a series of runs and light workouts that will
introduce you to the training plan.

Time to develop new habits. This week draws special

attention to the how and why of the training. Work on
building stamina and proper pacing on workout days.

You are hitting your stride. Some days you will feel
great. Other days you will feel tired. Both types of
days will show you that you are putting in the work
and are on track to get where you need to be.

15 WEEKS TO GO

14 WEEKS TO GO

13 WEEKS TO GO

DEVELOP CONSISTENCY

LEARN TO FOCUS

BUILD UP STRENGTH

In your fourth week of training, you will begin to

feel a rhythm to your running. The secret to running
well is consistency.

Training this week may tax you both physically and

mentally. Be focused in the moment and by preparing ahead of time for each days workout.

The training so far has had its greatest effect on

your strength. This week you will test that by taking
on more strength work.

12 WEEKS TO GO

11 WEEKS TO GO

10 WEEKS TO GO

PUSH ENDURANCE

PICK UP THE PACE

TIME TO EVOLVE

Your endurance has improved. This week you will

put it to work. Longer intervals, longer runs and a
longer Long Run are on the menu.

This week, youre going to get comfortable with

being uncomfortable. Break out of the paces youve
set for yourself and try experimenting with new
paces that test your limits.

You are a different athlete than you were when this

started. Now its time to do the work to become a
stronger, faster and better athlete.

9 WEEKS TO GO

8 WEEKS TO GO

7 WEEKS TO GO

LOOK AHEAD

RUN CONFIDENT

EMBRACE FAST

This week, training shifts from foundational running

and base workouts to getting race ready.

You have handled it all. Long Runs. Speed Runs. Progression Runs. Its time to run these miles confidently.

You have been getting faster each week. Now its

time to be as fast as you can. This week you will be
working on both your speed and strength.

6 WEEKS TO GO

5 WEEKS TO GO

MOVE AHEAD

READY TO RUN

HIT YOUR PEAK

This week is a great opportunity to look ahead to

the athlete you want to be. Be that athlete now.
Take on some faster paces and consider adjusting
your race goals to match the runner youve become.

You are fit, strong and ready to take on any workout

on any day. The miles will start to pass by more
quickly. Make sure you appreciate what you have
done and what you are doing.

Your training will hit its peak this week. Be prepared

to work hard, be tired and enjoy every minute of it.

3 WEEKS TO GO

2WEEKS TO GO

SHARPEN EVERY STEP

MAINTAIN YOUR WORK

THE STARTINGLINE

You dont taper. You sharpen. This week the speed

picks up but the recovery picks up even more. Its
quality running and quality recovery from now on.

You have done the training. Now its time to maintain

this body of work. As the intensity dials itself down its
important to focus on sleep, hydration, diet and fun.

Youve made it. Run strong and confidently this

week. Use what you have learned and the progress
you have made. You are ready to take the line.

11

4 WEEKS TO GO

1 WEEK TO GO

18 WEEKS TO GO

A STARTING LINE
This week you will begin your journey with a series of runs and light workouts that will introduce you to the
training plan. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs
back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your
routine to get fit, fast.

SPEED

TRACK

RECOVERY

Get the most out of today with a 3-7 mile run

that lets you recover as efficiently as possible.
Build your speed gradually so your first mile
is your slowest and your last is your fastest.

800 meters at 10k pace

(2x) 400 meters at 5k pace
(4x) 200 meters at 5k pace
(2x) 400 meters at 5k pace
800 meters at 10k pace

2-minute recovery after each 800-meter interval, 90 seconds after each 400-meter interval
and 60 seconds after each 200-meter interval.

RECOVERY

We recommend recovering with a 2-5 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

ENDURANCE

6 MILES
Running this distance consistently will help
prepare the body and mind to go the distance
on race day.

RECOVERY

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

In these early weeks, the goal is to get your

body used to longer distances. Dont worry too
much about the pace; it should feel comfortable. After the run, look over your mile splits
on the Nike+ Running App, which will serve
as a great benchmark for future runs.

SPEED

HILLS
1.5 mile Tempo run, 7-minute recovery
Long hill at your 10k pace
Shorter hill at 5k pace
Shortest hill at Mile pace
Repeat hill sequence 2x, jogging back to starting place to recover in between.

12

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

17 WEEKS TO GO

SET GOOD HABITS

Time to develop new habits. This week draws special attention to the how and why
of the training. Work on building stamina and proper pacing on workout days. fast.

SPEED

TRACK

RECOVERY

Recover from your last effort with a 3-7 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

600
500
400
300
200
100

meters
meters
meters
meters
meters
meters

at
10k pace
at
10k pace
at
5k pace
at
5k pace
at
5k pace
as fast as you can

Repeat entire interval sequence in reverse

order, giving yourself 90-second recovery
between each interval.

RECOVERY

The purpose of today is to recover. Try a 2-5

mile run that gradually builds in speed so your
last mile is your fastest mile.

ENDURANCE

8 MILES
Get ready to go the distance on race day with
your weeks longest run.

RECOVERY

In these early weeks, the goal is to get your

body used to longer distances. Dont worry too
much about the pace, it should feel comfortable. After the run, look over your mile splits
on the Nike+ Running App, which will serve
as a great benchmark for future runs.

RECOVERY

Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.

Easy does it. Run a few Recovery miles, do a

N+TC workout or take the whole day off.

SPEED

STRENGTH
1 mile at your Tempo pace.

(2x) 800 meters at 10k pace

800 meters at 5k pace
(2x) 800 meters at 10k pace
90-second recovery between
each interval.

13

16 WEEKS TO GO

WARM UP
You are hitting your stride. Some days you will feel great. Other days you will feel tired. Both types of days
will show you that you are putting in the work and are on track to get where you need to be. You can modify
the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the
recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

Focus on control as your recover from your

last workout. 3-7 Recovery miles should do
the trick. Gradually build speed from your first
mile to your last.

(2x) 200 meters at

(4x) 400 meters at
(2x) 200 meters at
(4x) 400 meters at

5k pace
Mile pace
5k pace
Mile pace

60-second recovery between each 200-meter

interval, 2-minute recovery between each
400-meter interval.

ENDURANCE

6 MILES

RECOVERY

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

Running this distance consistently will help

prepare the body and mind to go the distance
on race day.

RECOVERY

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

In these early weeks, the goal is to get your

body used to longer distances. Dont worry too
much about the pace; it should feel comfortable. After the run, look over your mile splits
on the Nike+ Running App, which will serve
as a great benchmark for future runs.

SPEED

STRENGTH
(8x) 100-meter Strides
20-second rest between each Stride
3.5 mile Tempo run
5-minute rest
(8x) 100-meter Strides
20-second rest between each Stride.

14

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

15 WEEKS TO GO

DEVELOP CONSISTENCY
In your fourth week of training, you will now begin to feel a rhythm to your running. The secret to running well
is consistency. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs
back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your
routine to get fit, fast.

SPEED

TRACK
(25x) 200 meters at 5k pace

RECOVERY

Get the most out of today with a 3-7 mile run

that lets you recover as efficiently as possible.
Build your speed gradually so your first mile
is your slowest and your last is your fastest.

60-second recovery between each

200-meter interval.

RECOVERY

The purpose of todays 2-5 mile run is to

recover after your last workout. Gradually build
up speed so your last mile is your fastest.

ENDURANCE

10 MILES
This is your longest run of the week. Run this
distance consistently to build your endurance
for race day.

RECOVERY

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

In these early weeks, the goal is to get your

body used to longer distances. Dont worry too
much about the pace, it should feel comfortable. After the run, look over your mile splits
on the Nike+ Running App, which will serve
as a great benchmark for future runs.

SPEED

STRENGTH
1 mile at your Tempo pace
(2x) 800 meters at 5k pace
1 mile at Tempo pace
(5x) 100-meter Strides as Turnarounds
2:30-minute recovery between each interval,
except Strides.

15

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

14 WEEKS TO GO

LEARN TO FOCUS
Training this week may tax you both physically and mentally. Be focused in the moment and by preparing
ahead of time for each days workout. You can modify the following sequence to suit your week, but dont do
Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add
N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

The purpose of todays 2-5 mile run is to

recover after your last workout. Gradually build
up speed so your last mile is your fastest.

800 meters

800 meters

800 meters

800 meters

400 meters

800 meters
(2x) 200 meters

800 meters

10k pace
Tempo pace
5k pace
Tempo pace
Mile pace
Tempo pace
Mile pace
Tempo pace

at
at
at
at
at
at
at
at

90-second recovery between each interval.

ENDURANCE

8 MILES

RECOVERY

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

This is your longest run of the week. Run this

distance consistently to build your endurance
for race day.

RECOVERY

Easy does it. Run a few Recovery miles, do a

N+TC workout or take the whole day off.

In these early weeks, the goal is to get your

body used to longer distances. Dont worry too
much about the pace, it should feel comfortable. After the run, look over your mile splits
on the Nike+ Running App, which will serve
as a great benchmark for future runs.

SPEED

FARTLEK
Follow this time-based interval sequence, alternating from an easy to a hard pace without stopping.
1-min easy pace,
2-min easy,
3-min easy,
1-min easy,
2-min easy,
3-min easy,

1-min
2-min
3-min
1-min
2-min
3-min

16

hard pace
hard
hard
hard
hard
hard

RECOVERY

Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.

13 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. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs
back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your
routine to get fit, fast.

SPEED

TRACK
(16x) 400 meters alternating between your
10k pace and your 5k pace.

RECOVERY

Focus on control as your recover from your

last workout. 3-7 Recovery miles should do
the trick. Gradually build speed from your first
mile to your last.

Follow each 400-meter interval

with 2 minutes of rest.

ENDURANCE

10 MILES

RECOVERY

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

Your longest run yet. Run this distance consistently to prepare your mind and body for race day.

RECOVERY

Now that youve 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 60-90 seconds slower than your goal
pace for race day.

RECOVERY

Go for a few Progression miles, do a N+TC

workout or take the whole day off. Give your
body what it craves today.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

HILLS
Run up a short hill at your Mile pace
for 25 seconds. Repeat 6x.
Run up a long hill at your 5k pace
for 60 seconds. Repeat 6x.
Run up a short hill at your Mile pace
for 25 seconds. Repeat 6x.
Jog back downhill between intervals.

17

12 WEEKS TO GO

PUSH ENDURANCE
Your endurance has improved. This week you will put it to work. Longer intervals, longer runs and a longer Long
Run are on the menu. You can modify the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts
into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

Get the most out of today with a 3-7 mile run

that lets you recover as efficiently as possible.
Build your speed gradually so your first mile
is your slowest and your last is your fastest.

1000 meters at
10k pace

500 meters at
5k pace

500 meters at
5k pace

200 meters at
Mile pace

400 meters at
5k pace

400 meters at
5k pace
(5x) 200 meters at
Mile pace
90 seconds of recovery after each interval.

RECOVERY

We recommend recovering with a 2-5 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

ENDURANCE

12 MILES
Running this distance consistently will help
prepare the body and mind to go the distance
on race day.

RECOVERY

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

In these early weeks, the goal is to get your body

used to longer distances. Dont worry too much
about the pace; it should feel comfortable. After
the run, look over your mile splits on the Nike+
Running App, which will serve as a great benchmark for future runs.

SPEED

TRACK
(8x) 100-meter Strides

(2x) 1200 meters at 10k pace

(1x) 1200 meters at Marathon pace

(2x) 1200 meters at 10k pace

(8x) 100-meter Strides
3 minutes of recovery between each interval.

18

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

11 WEEKS TO GO

PICK UP THE PACE

This week, youre going to get comfortable with being uncomfortable. Break out of the paces youve set for
yourself and try experimenting with new paces that test your limits. You can modify the following sequence to
suit your week, but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To
round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK
(4x) 200 meters at
400 meters at
(4x) 200 meters at

400 meters at
(4x) 200 meters at

400 meters at

RECOVERY

Recover from your last effort with a 5-9 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

Mile pace
5k pace
Mile pace
5k pace
Mile pace
5k pace

(4x) 100 meters as turnarounds

60 seconds recovery after 200s
2 minutes recovery after 400s

RECOVERY

The purpose of today is to recover. Try a 2-5

mile run that gradually builds in speed so your
last mile is your fastest mile.

ENDURANCE

14 MILES
Your longest run yet. Run this distance consistently to prepare your mind and body for race day.

RECOVERY

Now that youve 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 60-90 seconds slower than your goal pace
for race day.

RECOVERY

Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.

Easy does it. Run a few Recovery miles, do a

N+TC workout or take the whole day off.

SPEED

TEMPO
(4x) 150-meter Strides
3 mile Tempo
(4x) 150-meter Strides

19

10 WEEKS TO GO

TIME TO EVOLVE
You are a different athlete than you were when this started. Now its time to do the work to become a stronger, faster and better athlete. You can modify the following sequence to suit your week, but dont do Speed &
Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

Focus on control as your recover from your

last workout. 5-9 Recovery miles should do
the trick. Gradually build speed from your first
mile to your last.

(4x) 100 meters at

1000 meters at

400 meters at
(4x) 100 meters at

400 meters at

1000 meters at

Mile pace
5k pace
10k pace
Mile pace
10k pace
5k pace

(4x) 100 meters at Mile pace as

turnarounds 90-second recovery
after each interval.

ENDURANCE

16 MILES

RECOVERY

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

Running this distance consistently will help

prepare the body and mind to go the distance
on race day.

RECOVERY

Remember to pay more attention to the quality

of your pace over the course of your runs. Try to
maintain a pace that is 60-90 seconds slower
than your goal pace for race day.

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

TEMPO
Run 5 miles at your Tempo pace. Push
yourself up any hills along your route, but if
youre on flat terrain then push yourself for
60 seconds every 5 minutes.

20

9 WEEKS TO GO

LOOK AHEAD
This week, training shifts from foundational running and base workouts to getting race ready. You can modify
the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the
recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK
16 x 200 meters alternating between
your Mile pace and your 5k pace.

RECOVERY

Get the most out of today with a 5-9 mile run

that lets you recover as efficiently as possible.
Build your speed gradually so your first mile
is your slowest and your last is your fastest.

Follow each 200-meter interval with

90 seconds of rest.

RECOVERY

We recommend recovering with a 2-5 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

ENDURANCE

18 MILES
Get ready to go the distance on race day with your
weeks longest run.

RECOVERY

Remember to pay more attention to the quality

of your pace over the course of your runs. Try to
maintain a pace that is 60-90 seconds slower
than your goal pace for race day.

RECOVERY

Go for a few Progression miles, do a N+TC

workout or take the whole day off. Give your
body what it craves today.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

HILLS
Run up and over a hill 9x.
Dont just stop at the top of the hillrun for
an additional 20 seconds when you reach
the top.

21

8 WEEKS TO GO

RUN CONFIDENT
You have handled it all. Long Runs. Speed Runs. Progression Runs. Its time to run these miles confidently. You
can modify the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and
stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

Recover from your last effort with a 5-9 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

(2x) 200 meters at

Mile pace
Split 800: 600 meters at
5k pace,
then 200 meters at
Mile pace
400 meters at
5k pace
Split 800: 600 meters at 5k pace,
then 200 meters at
Mile pace
400 meters at
5k pace
(2x) 200 meters at
Mile pace
60-second recovery after 200-meter intervals.
2-minute recovery after all other intervals.

RECOVERY

The purpose of today is to recover. Try a 2-5

mile run that gradually builds in speed so your
last mile is your fastest mile.

ENDURANCE

14 MILES
This is your longest run of the week. Run this
distance consistently to build your endurance
for race day.

RECOVERY

Remember to pay more attention to the quality

of your pace over the course of your runs. Try to
maintain a pace that is 60-90 seconds slower
than your goal pace for race day.

RECOVERY

Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.

Easy does it. Run a few Recovery miles, do a

N+TC workout or take the whole day off.

SPEED

TRACK
1 mile at your 10k pace
400 meters at Mile pace
800 meters at 5k pace
Follow each interval with 3 minutes of recovery.
Repeat series 2x.

22

7 WEEKS TO GO

EMBRACE FAST
You have been getting faster each week. Now its time to be as fast as you can. This week you will be working on
both your speed and strength. You can modify the following sequence to suit your week, but dont do Speed &
Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK
400 meters at
(2x) 400 meters at
400 meters at

RECOVERY

Focus on control as your recover from your

last workout. 5-9 Recovery miles should do
the trick. Gradually build speed from your first
mile to your last.

10k pace
5k pace
Mile pace

2-minute recovery between each interval.

Repeat series 4x.

ENDURANCE

18 MILES

RECOVERY

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

Get ready to go the distance on race day with your

weeks longest run.

RECOVERY

Remember to pay more attention to the quality

of your pace over the course of your runs. Try to
maintain a pace that is 60-90 seconds slower
than your goal pace for race day.

RECOVERY

Go for a few Progression miles, do a N+TC

workout or take the whole day off. Give your
body what it craves today.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

FARTLEK
1 mile at your Tempo pace
2-min recovery
Follow with this Fartlek sequence:
1-min at a hard pace, 30-sec easy pace
2-min hard, 1-min easy
3-min hard, 1:30-min easy
3-min hard, 1:30-min easy
2-min hard pace, 1-min easy
1-min at a hard pace, 30-sec easy
2-min recovery
1 mile at Tempo pace

23

6 WEEKS TO GO

MOVE AHEAD
This week is a great opportunity to look ahead to the athlete you want to be. Be that athlete now. Take on some
faster paces and consider adjusting your race goals to match the runner youve become. You can modify the
following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

Get the most out of today with a 5-9 mile run

that lets you recover as efficiently as possible.
Build your speed gradually so your first mile
is your slowest and your last is your fastest.

200 meters at
800 meters at
200 meters at
600 meters at
200 meters at
400 meters at
800 meters at
200 meters at
600 meters at
200 meters at
400 meters at
200 meters at

Mile pace 45-sec recovery

10k pace 2-min recovery
Mile pace 45-sec recovery
10k pace 2-min recovery
Mile pace 45-sec recovery
10k pace 2-min recovery
5k pace 45-sec recovery
Mile pace 2-min recovery
5k pace 45-sec recovery
Mile pace 2-min recovery
5k pace 45-sec recovery
Mile pace

RECOVERY

We recommend recovering with a 2-5 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

ENDURANCE

14 MILES
Running this distance consistently will help prepare
the body and mind to go the distance on race day.

RECOVERY

Youre almost there! For 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.

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

TRACK
1000 meters at
10k pace
1000 meters at Tempo pace
1000 meters at
10k pace
1000 meters at Tempo pace
1000 meters at
10k pace
1000 meters at Tempo pace
(6x) 100-meter strides
2-minute rest between each interval.
30 seconds between Strides.

24

5 WEEKS TO GO

READY TO RUN
You are fit, strong and ready to take on any workout. The miles will start to pass by more quickly. Make sure you
appreciate what you have done and what you are doing. You can modify the following sequence to suit your week,
but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

300 meters at
400 meters at
500 meters at
600 meters at
500 meters at
400 meters at
300 meters at

Mile pace 45-sec recovery

5k pace 2-min recovery
5k pace 2-min recovery
10k pace 2-min recovery
5k pace 2-min recovery
5k pace 2-min recovery
Mile pace 45-sec recovery

Recover from your last effort with a 5-9 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

RECOVERY

The purpose of today is to recover. Try a 2-5

mile run that gradually builds in speed so your
last mile is your fastest mile.

ENDURANCE

20-22 MILES
Get ready to go the distance on race day with your
weeks longest run.

RECOVERY

For 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.

RECOVERY

Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.

Easy does it. Run a few Recovery miles, do a

N+TC workout or take the whole day off.

SPEED

TEMPO
4 mile Progression Run averaging
your Tempo pace.
(8x) 100-meter Strides

25

4 WEEKS TO GO

HIT YOUR PEAK

Your training will hit its peak this week. Be prepared to work hard, be tired and enjoy every minute of it. You can
modify the following sequence to suit your week, but dont do Speed & Endurance runs back-to-back and stick to
the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK
Run 6-8 Mile: Alternate each Mile between
Tempo and Marathon pace. Follow with
2-minute recovery.

RECOVERY

RECOVERY

Focus on control as your recover from your

last workout. 5-9 Recovery miles should do
the trick. Gradually build speed from your first
mile to your last.

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

ENDURANCE

16 MILES
Running this distance consistently will help prepare
the body and mind to go the distance on race day.

RECOVERY

Youre almost there! For the last four 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.

RECOVERY

Give your body what it craves today by running

a few easy miles, doing a N+TC workout or
take the day off.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

PROGRESSION
Run 9 miles as a Progression Run. Your pace
should drop so the last 4 miles are run at a
Tempo pace.

26

3 WEEKS TO GO

SHARPEN EVERY STEP

You dont taper. You sharpen. This week the speed picks up but the recovery picks up even more. Its quality
running and quality recovery from now on. You can modify the following sequence to suit your week, but dont
do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add
N+TC workouts into your routine to get fit, fast.

SPEED

TRACK
Run 1 Mile: Alternate running 200 meters
at Tempo pace then 200 meters at Mile
pace. Follow with 4-minute recovery.

RECOVERY

Get the most out of today with a 5-9 mile run

that lets you recover as efficiently as possible.
Build your speed gradually so your first mile
is your slowest and your last is your fastest.

Run 1200m: 200m at Tempo pace then

200m at Mile pace. 3-minute recovery.
Run 800m: 200m at Tempo pace then
200m at Mile pace. 2-minute recovery.
Run 400m: 200m at Tempo pace then
200m at Mile pace.

RECOVERY

We recommend recovering with a 2-5 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

ENDURANCE

12 MILES
Get ready to go the distance on race day with your
weeks longest run.

RECOVERY

For the last three 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.

RECOVERY

Go for a few Progression miles, do a N+TC

workout or take the whole day off. Give your
body what it craves today.

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

SPEED

HILLS
Run uphill for 2 minutespreferably 90
seconds up and 30 seconds over a crest.
Repeat 6x.
If you dont have a hill, do a 2-minute
Progression Run that builds from a 10k to a
Mile pace and repeat 6x.
Whether on a hill or flat, allow for a full
recovery between intervals.

27

2 WEEKS TO GO

MAINTAIN YOUR WORK

You have done the training. Now its time to maintain this body of work. As the intensity dials itself down its
important to focus on sleep, hydration, diet and fun. You can modify the following sequence to suit your week,
but dont do Speed & Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

(4x) 200 meters at

(2x) 400 meters at
(4x) 200 meters at
(2x) 400 meters at
(4x) 200 meters at

Mile pace
10k pace
5k pace
10k pace
Mile pace

60-second recovery between each interval.

Recover from your last effort with a 5-9 mile

Progression Run. Start slow and quicken your
pace over the course of your run.

RECOVERY

The purpose of today is to recover. Try a 2-5

mile run that gradually builds in speed so your
last mile is your fastest mile.

ENDURANCE

10 MILES
Running this distance consistently will help prepare
the body and mind to go the distance on race day.

RECOVERY

For the last two 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.

RECOVERY

Go for a few Recovery miles, do a N+TC workout or take the whole day off. Give your body
whatever it craves today.

Easy does it. Run a few Recovery miles, do a

N+TC workout or take the whole day off.

SPEED

TRACK
1.5 mile Recovery Run
(2x) 100-meter Strides
1000 meters at Tempo pace
(2x) 100-meter Strides
1000 meters at Tempo pace
1.5 mile Recovery Run

28

1 WEEK TO GO

THE STARTING LINE

Youve made it. This week, run strong and confident. Use what you have learned and the progress you have made.
You are ready to take the line. You can modify the following sequence to suit your week, but dont do Speed &
Endurance runs back-to-back and stick to the recommended miles. To round out your training, add N+TC workouts into your routine to get fit, fast.

SPEED

TRACK

RECOVERY

Focus on control as your recover from your

last workout. 5-9 Recovery miles should do
the trick. Gradually build speed from your first
mile to your last.

(2x) 200
(2x) 400
800
(2x) 400
(2x) 200

meters
meters
meters
meters
meters

at
Mile pace
at
5k pace
at
10k pace
at Marathon pace
at
Mile pace

2-minute recovery between each interval.

RACE DAY

MARATHON

RECOVERY

Recovery miles are as important as your Speed

and Endurance Runs. Try running 2-5 miles
progressively today. Start slow and gradually
build your speed so your last mile is faster
than your first.

Youve made it. Run strong and confidently this

week. Use what you have learned and the progress
you have made. You are ready to take the line.

RECOVERY

RECOVERY

Today is about recovering. Give your body what

it craves by running a few Recovery miles,
doing a N+TC workout or take the day off.

Go for a few Progression miles, do a N+TC

workout or take the whole day off. Give your
body what it craves today.

SPEED

TRACK
2 mile Recovery Run
(8x) 100-meter Strides
1 mile Recovery Run

29

SAMPLE PLAN BREAKDOWN

Combining Speed, Endurance and Recovery, this 18-week training plan was designed to adapt to your experience level and intended to be uniquely flexible, allowing you to get the most out of your training. Use this as a
visual guide and get ready to tackle Marathon.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

18

3-7 MILES

TRACK

RECOVERY

HILLS

2-5 MILES

6 MILES

RECOVERY

17

3-7 MILES

TRACK

RECOVERY

STRENGTH

2-5 MILES

8 MILES

RECOVERY

16

3-7 MILES

TRACK

RECOVERY

STRENGTH

2-5 MILES

6 MILES

RECOVERY

15

3-7 MILES

TRACK

RECOVERY

STRENGTH

2-5 MILES

10 MILES

RECOVERY

14

3-7 MILES

TRACK

RECOVERY

FARTLEK

2-5 MILES

8 MILES

RECOVERY

13

3-7 MILES

TRACK

RECOVERY

HILLS

2-5 MILES

10 MILES

RECOVERY

12

3-7 MILES

TRACK

RECOVERY

TRACK

2-5 MILES

12 MILES

RECOVERY

11

3-7 MILES

TRACK

RECOVERY

TEMPO

2-5 MILES

14 MILES

RECOVERY

10

3-7 MILES

TRACK

RECOVERY

TEMPO

2-5 MILES

16 MILES

RECOVERY

09

3-7 MILES

TRACK

RECOVERY

HILLS

2-5 MILES

18 MILES

RECOVERY

08

3-7 MILES

TRACK

RECOVERY

TRACK

2-5 MILES

14 MILES

RECOVERY

07

3-7 MILES

TRACK

RECOVERY

FARTLEK

2-5 MILES

18 MILES

RECOVERY

06

3-7 MILES

TRACK

RECOVERY

FARTLEK

2-5 MILES

14 MILES

RECOVERY

05

3-7 MILES

TRACK

RECOVERY

TEMPO

2-5 MILES

20-22 MILES

RECOVERY

04

3-7 MILES

TRACK

RECOVERY

PROGRESSION

2-5 MILES

16 MILES

RECOVERY

03

3-7 MILES

TRACK

RECOVERY

HILLS

2-5 MILES

12 MILES

RECOVERY

02

3-7 MILES

TRACK

RECOVERY

TRACK

2-5 MILES

10 MILES

RECOVERY

01

3-7 MILES

TRACK

RECOVERY

TRACK

RECOVERY

3 MILES

MARATHON

30

RUN SMARTER.
TRAIN BETTER.

NI K E + R U N N IN G A PP

N + TC AP P

COME RUN
WITH US.

YOUR PERSONAL TRAINER.

DESIGNED BY NIKE.
POWERED BY FRIENDS.

Crush your training with the Nike+

Running App. Track your route,
distance, pace, time, calories and
get real-time audio feedback to
run better. Share photos, compare
progress and get in-run cheers
from friends to motivate you while
you chase your goals.

Recover better and get stronger

during your training with the
N+TC App. Choose from over 100
workouts by Nike Master Trainers
and top athletes, get motivation
from your crew, connect with the
N+TC community and train better
together. Challenge yourself to earn
NikeFuel and N+TC Minutes that
are synced to your Nike+ profile.

You can download the N+TC App and the Nike+ Running App from the iTunes App Store for iPhone
and iPod Touch or from Google Play for Android phones.