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BEGINNER RUNNING PROGRAM

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10 RUN PLAN The number one rule of running is to run. Sounds
easy enough, right? But the hardest part is getting
started, so let's jump that hurdle and begin now.

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RUN 1: GET OUT HERE Kick things off with a simple out-and-back. It's all about just hitting the road
and slowly warming your mind and body up to the idea of running.

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RUN 2: BEAT BUSTER Think of the street as your own personal dance floor. Now
get moving, find your groove,and experiment with different
paces by running to the rhythm of a custom playlist.

RUN 3: CRUISE CONTROL This workout is all about finding a pace that you're
comfortable with over the course of your run. It's not
about running faster. It’s about running smarter.

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RUN 4: MAP MAKER It's time to go long–whatever that means to you.
Whether it's one mile or five miles, the challenge is the same.

RUN 5: LEVEL UP You're halfway there! It's almost all downhill for here–
except for the hills you're going to tackle on this run.

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RUN 6: RECOVERY MISSION Play with your pace, but the main goal
is to give your body a chance to recover.

RUN 7: RUN WILD Sometimes you've got to channel your inner spirit
animal to run as fierce, fast, and, free as you can.

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RUN 8: MILE MUNCHER Once again, it's time to go long. That's right,
you’re going to be eating some serious miles.
This is your milestone run.

RUN 9: TRACK ATTACK You're ready to hit the track. That (400 meter)
oval is for real runners.And you belong out
there with the rest of them.

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RUN 10: RUN YOU Repeat after us: "I am a RUNNER." All there is to do now is celebrate your stride with some freestyle miles.

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Run and train with the global
Nike+ Run Club community.

Track your route, distance, pace
and time with the ultimate
running app.

Run smarter and train better
with over 100 workouts created
by Nike Master Trainers.

COME RUN WITH US

NIKE+ RUNNING APP

NIKE+ TRAINING CLUB

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