Want to know what your workout will be before you show up for your weekend long run? Or do you have a trip planned and want to make sure you don’t fall behind in your training? Use these training plans—designed by a Nike coach—for every level of runner or walker.

To find your specific training program, simply:

1. Identify your level of running experience based on the guidelines below
2. Choose what day you typically do your long runs on
3. Find your race distance on the chart

RUNNING LEVELS

Level I: Beginning Runners and Walkers. Build to 2-4 runs or walks per week and supplement with non-impact cross training (cycling, swimming, yoga, etc.).

Level II: Intermediate Runners. Currently running 3-5 times per week with occasional speed workouts and supplementing with non-impact cross training (cycling, swimming, yoga, etc.)

Level III: Advanced Runners. Currently running 5+ times per week totaling 30-40+ miles per week with speed work in a recent training cycle. Marathoners are running up to 10-12 miles for long runs and half marathoners are running 8 miles for long runs. Advanced full marathoners should have previous marathon experience. Both full and half marathoners are racing the distance.

Click here for Level I Saturday training schedules.
Click here for Level I Sunday training schedules.

Click here for Level II Saturday training schedules.
Click here for Level II Sunday training schedules.

Click here for Level III Saturday training schedules.
Click here for Level III Saturday training schedules.

Visit nikemarathon.com/training for weekly updates on the Nike Women’s Marathon Run Club.