welcome to your start line

Focus of the Week

Welcome to Week 1. This week, we are keeping it simple. The aim is to settle into the program and give yourself a strong foundation for the weeks ahead.

There’s no pace you need to prove. Run slowly enough to speak in full sentences and let effort, rather than the number on your watch, guide you. Weather, sleep, stress and terrain can all change how a run feels from one day to the next.

For now, focus on consistency. Get the sessions done, stay patient and finish the week feeling ready for more.

Before You Start

You have three sessions this week: a 20-minute easy run, a 4K long run and a 3K easy run. Try to leave at least one rest or recovery day between sessions.

Keep every run comfortable. There will be plenty of time to add speed and intensity later.

Easy Run

• 20 Minutes

Run at an easy, conversational effort from start to finish. This session is about building your aerobic base and getting back into a consistent running rhythm.

If you use a watch, treat pace as information rather than a target. Focus on how the run feels and finish knowing you could comfortably have continued.

Get more from your easy run

• Run with NRC. Want a coach in your ear? Try the First Run audio guided run and go back to the fundamentals with Coach Bennett.
• Easy runs only work if you actually keep them easy. Learn how consistency, effort and recovery help you become a stronger runner. Read: How to Get Better at Running.
• Small changes to posture, arm movement and stride can help you run more efficiently. Read: How to Master Proper Running Form.

Long Run

• 4K

This is your longest run of the week. Keep your effort easy and steady and resist the temptation to pick up the pace if you feel good early on.

The goal is to cover the full distance comfortably and finish feeling like you could have continued for another few minutes. Every long run from here will gradually build on this foundation.

Get ready for your long run

• Understand how easy running, long runs and gradual progression help build the fitness you need to go further. Read: How to Increase Stamina and Endurance for Running.
• Not sure whether you need to eat before your run? Learn what to eat before, during and after different kinds of runs. Read: What to Eat Before, During and After a Run.
• Everyday nutrition matters too. Start with simple habits that can support your running and recovery. Read: 8 Easy Eating Tips for Runners.

Easy Run

• 3K
• On-ground Event (Optional)

Keep the same relaxed effort as your first easy run. Focus on settling into a smooth rhythm rather than trying to run the 3K quickly.

If you’re in Mumbai, you can choose to complete this session with us at Wings Arena on Saturday, 19 September. The session will include running drills followed by an easy 3K.