2016-03-07_378_NTCTrainingPlan

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NRC

—

BEAT BUSTER

REGENERATION DAY

NTC

—

APP WORKOUT

GET FOCUSED

FRESH HIT

THROWDOWN THURSDAY

How many mountain climbers can you do in

30 seconds with perfect form?

NTC

—

APP WORKOUT

YOGA READY

NRC

—

GET OUT HERE

NTC

—

APP WORKOUT

KICK START

6 WEEKS TO GO

DEVELOP A FOUNDATION

This week is meant to start to develop the foundation that you will need to develop the correct

movement patterns.

6 WEEK TRAINING PROGRAM



DEVELOP CONSISTENCY-

This week is setting the right mindset, you should befeeling like you are setting new habits and develop-

ing a cadence to your training week. Set yourself up

for success.

HIT YOUR PEAK -

This week you should be hitting your peak. Feeling

ready to take on the next two weeks because you

have been consistent in your training.

YOUR FINAL PUSH-

This is your final week until NTC Tour, you should

feel ready, excited to participate and compete at

Tour. You will be pushed but you are ready and

determined to have a good time and push yourself to

new heights.

05 WEEKS TO GO

03 WEEKS TO GO

01 WEEKS TO GO

BUILD A FOUNDATION-

This week is meant to start to develop the founda-tion that you will need to develop the correct move-

ment patterns.

LEARN TO FOCUS-

This week is about learning to focus and develop

consistency. Your throwdown will be challenging but

should push you to keep trainhing. You are halfway

to NTC Tour.

MAINTAIN YOUR WORK -

This week is maintaining while pushing yourself.

This week is all about feeling like you are getting

ready physically and mentally for the NTC Tour. You

are in a groove of training and hitting your workouts

to take on whatever comes your way.

WEEK-BY-WEEK OVERVIEW-

06 WEEKS TO GO

04 WEEKS TO GO

02 WEEKS TO GO



NRC

–

APP WORKOUT

BEAT BUSTER

Start your playlist and get running. Run easy

when the song is slow, and then pick up the

pace when the song is fast. Let the beat guide

your pace. Singing along is optional. Check the

Nike+ Running App to see if you ran your fast-

est pace during the most up-beat songs.

REGENERATION DAY

–

5 min of foam rolling and go for a 15-20

minute walk or bike ride.

NTC

–

APP WORKOUT

GET FOCUSED

YOGA READY WORKOUT

Go with the flow and explore posture and

technique with this calm introduction

to yoga.

NRC

–

APP WORKOUT

GET OUT HERE

Before you begin, set your Nike+ Running App to

a Basic Run. Run for 5 minutes, then turn around

and run back. Seriously, that’s it.

NTC

–

APP WORKOUT

KICK START

Learn the six foundational moves, power-

ing your everyday movement, and ace every

NTC workout.

BUILD A FOUNDATION-

This week is meant to start to develop the foundation that you will need to develop the correct

movement patterns.

NTC

–

APP WORKOUT

GET FOCUSED

FRESH HIT

A great introduction to high-intensity train-

ing with powerful, fast-paced movements.

THROWDOWN THURSDAY

How long can you hold a plank?

06 WEEKS TO GO



NTC

–

APP WORKOUT

DYNAMIC YOGA

Our Global Yoga Trainer’s 15 minutes to

balance and energize your entire body.

DEVELOP CONSISTENCY-

This week is setting the right mindset, you should be feeling like you are setting new habits and

developing a cadence to your training week. Set yourself up for success.

4

NRC

–

APP WORKOUT

MAP MAKER

Running is an art. And today, you’re the artist.

Your main goal is to go longer (or farther) than

ever before. Take your mind off the miles by

using the Nike+ Running App to design a

creative route, turning your first Long Run into

a masterpiece to share with friends.

NTC

–

APP WORKOUT

ZOOM IN 5+ CORE STRENGTH

Work up a sweat in no time with this leg and

core workout.

THROWDOWN THURSDAYHow many mountain climbers can you do in

30 seconds with perfect form?

NRC

–

APP WORKOUT

CRUISE CONTROL

Run for 8 minutes and turn around, taking the

same route to return to start. The second half

should be slightly faster, but no more than a

minute faster than you went out. Your goal is to

stay relaxed and maintain a comfortable pace

throughout the entire duration of your run.

NTC

–

APP WORKOUT

GET FOCUSED

READY SET ZOOM

Get a good sweat going with explosive move-

ments to enhance speed and power.

05 WEEKS TO GO

REGENERATION DAY

–

30 min of foam rolling and stretch, or if possi-

ble go to a local yoga class.



FREESTYLE

–

WORKOUT

We encourage you to try a new class locally

that will challenge you and get you outside

your comfort zone.

REGENERATION DAY

–

30 minutes of foam rolling and stretch, or if

possible a yoga class.

NTC

–

APP WORKOUT

TOTAL BODY WARMUP+

NTC ABS AND ARMS

Dynamic warm-up to increase blood flow and

avoid injury.

Focus on upper-body strength in this fast

and focused workout.

NRC

–

APP WORKOUT

RECOVERY MISSION

Set your Nike+ Running App to KM and go

for a 3-K distance run. Start off easy for

your first 1K, and then try to run each kilo-

meter that follows faster than the last.

NRC

–

APP WORKOUT

LEVEL UP

Run up a moderately sized hill/stairs/incline

as fast as you can, and then jog back down to

recover. Repeat 4 times. Try to find a stretch thatis at least 30 seconds long. A victory cheer (or

high-five from your running partner) after each

climb is not required, but is highly encouraged.

NTC

–

APP WORKOUT

GET FOCUSED

QUICK HIT

Turn up the heat with multi-directional

movements to rev metabolism, create lean

muscle mass and improve core stability.

LEARN TO FOCUS-

This week is about learning to focus and develop consistency. Your throwdown will be challenging

but should push you to keep training. You are halfway to NTC Tour.

04 WEEKS TO GO



FREESTYLE

–

WORKOUT

We encourage you to try a new class locally

that will challenge you and get you outside

your comfort zone such as a dance or

pilates class.

REGENERATION DAY

–

30 min of foam rolling and stretch, or if

possible a yoga class.

NTC

–

APP WORKOUT

GET FOCUSED

BARRE STRENGTH

Strengthen, lengthen and tone from floor to

barre with targeted moves to sculpt muscles

and improve alignment.

NRC

–

APP WORKOUT

MILE MUNCHER

Find your farthest run in the Nike+ Running

App, and then set out to beat it. Whether

you go five more minutes or five more miles,

you should feel good. This isn’t about speed;

it’s about outrunning your best self. Focus

on going the distance, and recover when you

need to.

NRC

–

APP WORKOUT

RUN WILD

Run hard and fast for 1 minute. Then recover

(run easy or stand still and concentrate on

your breathing—whatever it takes for you tobe ready to rock it afterward) for 1 minute.

Repeat 5 times.

NTC

–

APP WORKOUT

METABOLIC

KICK HIT

Fire up our routine and test your limits with

an intense calorie-burning interval workout.

HIT YOUR PEAK -

This week you should be hitting your peak. Feeling ready to take on the next two weeks because

you have been consistent in your training.

03 WEEKS TO GO



FREESTYLE

–

WORKOUT

We encourage you to try a new classlocally that will challenge you and get you

outside your comfort zone such as a spin or

boxing class.

NTC

–

APP WORKOUT

SUMMER STRONG+

CORE STRENGTH

A complete body workout that focuses on core

and legs, to tone muscle and build balance.

NTC

–

APP WORKOUT

REACH AND RECHARGE

Rise, release and recharge with a power

building flow to develop strengthen and

improve flexibility.

NRC

–

APP WORKOUT

TRACK ATTACK

Warm up with 2 easy laps on the track. Then

stretch. Run 200m at a hard, fast pace, followed

by a 200m recovery walk or jog. Repeat 6 times.Cool down with 2 more relaxed, easy laps.

NTC

–

APP WORKOUT

CARDIO HUSTLE

Improve reaction speed and build lean

muscle with power moves and stability work.

NTC

–

APP WORKOUT

YOGA READY

Go with the flow and explore posture and tech-

nique with this calm introduction to yoga.

MAINTAIN YOUR WORK -

This week is maintaining while pushing yourself. This week is all about feeling like you are getting

ready physically and mentally for the NTC Tour. You are in a groove of training and hitting your

workouts to take on whatever comes your way.

02 WEEKS TO GO



NTC

–

APP WORKOUT

CORE CONTROL

Quick, energetic core workout designed for

muscle definition and balance.

NTC

–

APP WORKOUT

GET FOCUSED RUNNER’S STRENGTH

AND BALANCE AND CORE STABILITY

Prepare yourself with the right balance,

strength and stability to go the distance.

THROWDOWN THURSDAY

How many plank jacks can you do in 30 secs?

NRC

–

APP WORKOUT

CRUISE CONTROL

Run for 8 minutes and turn around, taking the

same route to return to start. The second half

should be slightly faster, but no more than aminute faster than you went out. Your goal is to

stay relaxed and maintain a comfortable pace

throughout the entire duration of your run.

NTC

–

APP WORKOUT

READY SET ZOOM

Get a good sweat going with explosive move-

ments to enhance speed and power.

YOUR FINAL PUSH-

This is your final week until NTC Tour, you should feel ready, excited to participate and compete at

Tour. You will be pushed but you are ready and determined to have a good time and push yourself

to new heights.

01 WEEKS TO GO

NTC

TOURDAY

REST DAY

–



SAMPLE PLAN BREAKDOWN-

Your NTC Tour 6-week training program on one page.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

06 NTC WORKOUT NRC WORKOUT REGENERATION NTC WORKOUT NRC WORKOUT NTC WORKOUT REST

05 NTC WORKOUT NRC WORKOUT REGENERATION NTC WORKOUT NRC WORKOUT NTC WORKOUT REST

04 NTC WORKOUT NTC WORKOUT NRC WORKOUT REGENERATION FREESTYLE NRC WORKOUT REST

03 NTC WORKOUT NTC WORKOUT NRC WORKOUT REGENERATION FREESTYLE NRC WORKOUT REST

02 NTC WORKOUT NTC WORKOUT NRC WORKOUT NTC WORKOUT FREESTYLE NTC WORKOUT REST

01 NTC WORKOUT NTC WORKOUT NRC WORKOUT NTC WORKOUT REST

NTC

TOUR

DAY

REST

NTC

TOUR

DAY



R U N S M A R T E R .T R A I N B E T T E R .

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.

NIKE+ RUNNING APP N+TC APP

Recover better and get strongduring your training with t

N+TC App. Choose from over 1

workouts by Nike Master Train

and top athletes, get motivat

from your crew, connect with t

NTC community and train bet

together. Challenge yourself to ea

NikeFuel and N+TC Minutes t

are synced to your Nike+ profile

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.

COME RUN

WITH US.



a

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2016-03-07_378_NTCTrainingPlan