Nike Marathon Training Plan
The full 18-week Nike Run Club marathon plan, broken down by phase, mileage, and weekly structure. Everything you need to know before you tap start.
What is the Nike Run Club Marathon Plan?
The Nike Run Club marathon plan is an 18-week, four-runs-per-week training schedule originally built by Coach Bennett. Every session is a guided run with audio coaching, which makes it one of the best free marathon plans ever released. You download the Nike Run Club app, pick your goal race date, and the app builds the full calendar for you.
The plan is aimed squarely at first-time marathoners and middle-of-the-pack runners, but the structure works for anyone. It mixes easy runs, long runs, speedruns, and tempo runs into a progressive build toward 26.2 miles. There is no subscription, no cost, and no paywalls.
The 4 Phases of the Plan
Phase 1: Base (Weeks 1-6)
Build weekly mileage. Most runs are easy. One speedrun a week, long runs grow to 12 miles.
Phase 2: Build (Weeks 7-12)
Longer intervals. Long runs peak at 16-18 miles. Tempo runs introduced. Marathon pace work begins.
Phase 3: Peak (Weeks 13-15)
Biggest long runs (18-20 miles). Marathon simulation runs. Hardest training of the plan.
Phase 4: Taper (Weeks 16-18)
Volume drops by 50 percent. Intensity stays. Shakeout runs and race day.
Week by Week Breakdown
| Week | Long Run | Weekly Mileage | Focus |
|---|---|---|---|
| 1-2 | 6-8 mi | 18-22 mi | Easy runs and a short speedrun |
| 3-4 | 8-10 mi | 22-26 mi | Hills introduced |
| 5-6 | 10-12 mi | 26-30 mi | Tempo runs introduced |
| 7-8 | 12-14 mi | 28-32 mi | Longer intervals |
| 9-10 | 14-16 mi | 30-34 mi | Marathon pace segments |
| 11-12 | 16-18 mi | 32-36 mi | Race-pace tempo runs |
| 13 | 18 mi | 36 mi | Peak volume |
| 14 | 20 mi | 38 mi | Longest run |
| 15 | 18 mi | 34 mi | Last big long run |
| 16 | 12 mi | 26 mi | Taper begins |
| 17 | 8 mi | 20 mi | Sharpening |
| 18 | Race 26.2 | Race week | Shakeout and race |
18 weeks is a long time. Motera makes every run count.
The NRC plan tells you what to run. Motera gives those runs meaning. Capture territory on your city map, climb leaderboards, keep streaks alive. Every easy Tuesday and every 20-miler earns real-world progress on your map. Use them together.
Download MoteraKey Workouts Explained
Speedrun
Short intervals at faster-than-race pace. Builds leg speed and VO2 max. Usually Tuesday. 30 to 45 minutes total including warm-up.
Tempo Run
Sustained effort at half-marathon pace for 20-40 minutes. Builds lactate threshold. Makes marathon pace feel easier.
Recovery Run
Short, slow, conversational. Flushes out the legs after speed sessions. Coach Bennett calls these "just show up" runs.
Long Run
Weekly Saturday or Sunday staple. Builds aerobic endurance. Run at easy pace, not race pace. Last hour practices fueling.
Who This Plan Is For
Frequently Asked Questions
How long is the Nike Run Club marathon plan?
The standard NRC marathon plan is 18 weeks, but there is also a 12-week option for runners with a strong base. The 18-week version is what Coach Bennett recommends for anyone running their first marathon.
Is the Nike marathon plan free?
Yes. The Nike Run Club app is free and all of its guided runs and training plans cost nothing. No subscription, no paid tier, no ads.
What pace do I run my NRC long runs at?
Easy. Coach Bennett repeats this every episode: conversational pace, where you could tell a story without gasping. For most runners that is 60-90 seconds slower than goal marathon pace.
Does the NRC plan include speed work?
Yes. The 18-week plan includes speedruns (intervals), tempo runs, and progression runs. Most are Tuesday sessions. The last 6 weeks sharpen marathon-specific pace work.
How many days a week does the Nike plan run?
Four days of running: one long run, one speed session, and two easy runs. You can add cross-training or strength on the other days. Rest days are non-negotiable for the plan to work.
Can I do the NRC marathon plan on Apple Watch?
Yes. Every guided run syncs to Apple Watch with audio playback through AirPods. You can run the plan entirely from your wrist once your phone has downloaded the runs.
What is the longest run in the Nike marathon plan?
Most versions peak at 20 miles (32 km) three weeks before race day, then taper down. Some plans push to 22 miles for experienced runners.
Is the Nike plan good for a first marathon?
Yes. Coach Bennett designed the 18-week plan specifically with first-time marathoners in mind. The structure is forgiving, the language is encouraging, and missing a session does not derail progress.
Can I shift the plan if I miss a run?
Yes. If you miss one run, do not try to make it up. Just pick up on the next scheduled day. If you miss a full week, drop back one week in the plan and continue from there.
Does Nike offer sub-3-hour or sub-4-hour marathon plans?
The NRC plan is pace-agnostic. It builds aerobic fitness and race-specific fitness. You combine the plan with your own pace goal. For specific finish times, use a pace calculator and apply it to the speedruns.
What replaces Coach Bennett now that he has left Nike?
The app still features Coach Bennett's guided runs (they are evergreen audio). Nike has added new guided runs from other trainers, but the marathon plan structure he created remains the core of the app.
