build your routine

Focus of the Week

You’ve made it back for Week 2. This week is about building on that first step and starting to find a rhythm with your training.

You’ll also get your first introduction to speed. Don’t let the word “speed” intimidate you. You’re not sprinting or racing. You’ll simply add a few short, controlled bursts of faster running to your easy run and get used to changing gears. Stay relaxed, keep showing up and let the progress build one run at a time.

Before You Start

You have three sessions this week. Try to leave at least one rest or recovery day between each run, particularly before or after your speed session. The faster efforts in your speed run should feel controlled and leave you feeling like you could do another one.

Easy Run + Core

• 15 Minutes

Keep the run relaxed and conversational, just like last week. This is a time-based run, so don’t worry about how much distance you cover. Focus on staying relaxed and spending quality time on your feet.

After your run, complete the Speedy Core Circuit on the Nike Training Club App. Strength training will help build core stability and support good running posture as your training progresses.

Easy Speed Run

• 4K
• On-ground Event (Optional)

This week's speed session is simply an introduction to moving a little faster. During your 4K run, include 4–5 short strides of around 60–100 metres (around 1 - 2 repetitions every kilometre). Think of each stride as a smooth acceleration rather than an all-out sprint. Gradually increase your speed, stay relaxed through your shoulders and arms, then ease back into your comfortable running pace before repeating the next one.

If you’re in Mumbai, you can choose to complete this session with us at JWD on Saturday, 26 September. The session will include running drills followed by a 4K run with short strides and can replace this workout.

Long Run

• 4K

Your long run increases slightly this week as you continue building endurance. Keep the pace easy enough that you could still hold a conversation. If you need a short walk break, that’s completely okay. The goal is to cover the distance comfortably and finish feeling positive about your progress.