Nike Run Club Half Marathon Training Plan
12 weeks, 4 runs per week, zero cost. Everything Coach Bennett built into the best free half marathon plan on the market.
What Makes the NRC Half Plan Different
Most half marathon plans give you a spreadsheet. The Nike Run Club plan gives you audio. Every single workout in the plan has Coach Bennett narrating through your earbuds, pacing you, explaining the purpose of the session, and reminding you that you are stronger than you think.
The plan is free. No Nike+ subscription, no in-app purchases, no training plan paywall. You pick your race date, the app builds your 12-week calendar, and every day you press play on the next run.
12-Week Plan Overview
| Week | Focus | Long Run | Weekly Total |
|---|---|---|---|
| 1 | Base building | 4 mi | 14 mi |
| 2 | Base building | 5 mi | 15 mi |
| 3 | Speed intro | 6 mi | 17 mi |
| 4 | Speed intro | 7 mi | 18 mi |
| 5 | Tempo intro | 8 mi | 20 mi |
| 6 | Cutback week | 6 mi | 16 mi |
| 7 | Build | 9 mi | 22 mi |
| 8 | Build | 10 mi | 24 mi |
| 9 | Peak | 11 mi | 26 mi |
| 10 | Peak | 12 mi | 28 mi |
| 11 | Taper | 8 mi | 20 mi |
| 12 | Race week | 13.1 race | Race week |
Weekly Structure
Rest or cross-train
Yoga, strength, or full rest. Prepare the body for Tuesday speed.
Speedrun
Interval session. Short, fast, coached. Builds top-end speed.
Recovery run
Easy 30-40 minutes. Flushes legs. Stays conversational.
Tempo or easy
Varies by week. Sometimes a sustained tempo. Sometimes easy.
Rest
Off day. Long run tomorrow.
Long run
The big one. Grows from 4 to 12 miles over the plan.
Motera is the side quest for your half marathon training.
NRC builds your fitness. Motera makes the journey fun. Every easy run captures a new block on your map. Every long run paints half a neighborhood orange. Use them together: Coach Bennett in your ears, Motera in your pocket.
Download MoteraFrequently Asked Questions
How long is the Nike Run Club half marathon plan?
The NRC half marathon plan is 12 weeks, with four runs per week. There is also a shorter 8-week version for runners with a strong base.
Is the NRC half marathon plan good for beginners?
Yes, but beginners should complete a 5K first and have at least 3 months of consistent running. Coach Bennett wrote the plan for runners who can already run 3 miles continuously.
What is a good half marathon time for a beginner?
2:15-2:30 is typical for first-time half marathoners. The NRC plan does not chase a time, it builds the fitness to finish strong. Faster times come with repeat attempts and structured speed work.
Do I need an Apple Watch for the NRC half marathon plan?
No. The plan works with just iPhone or Android. Apple Watch is nice for wrist-based heart rate and quicker run starts, but the audio plays through any headphones.
What are speedruns in the NRC plan?
Short interval workouts with Coach Bennett talking through the session. Typical speedrun: 10-minute warm-up, 4-6 intervals of 2-5 minutes at 10K pace, 10-minute cool-down.
How many miles per week on the NRC half marathon plan?
Starts around 15-18 miles per week in week 1 and peaks at 25-28 miles per week at week 10 before the taper. Peak long run is 12 miles.
Can I follow the NRC plan and add extra runs?
Yes, but keep them easy. Adding a fifth or sixth easy run is fine. Adding a second hard workout puts you at higher injury risk.
What if I miss a Tuesday speedrun?
Shift it to Wednesday. If you miss more than one session in a week, drop back one week in the plan. Do not try to cram.
Is the NRC half marathon plan free?
Yes. Nike Run Club has no subscription. All plans, guided runs, and content are free on iOS and Android.
What happens on race day?
Coach Bennett has a dedicated "Your First Half Marathon" guided run you can do during the race. It is 13.1 miles of encouragement and pacing cues. Many runners swear by it.
