build your routine

Focus of the Week

You’ve got the first week under your belt. Now it’s time to add a little speed.

This week, you’ll introduce short strides into an easy run. The aim isn’t to chase speed. The idea is to get comfortable changing gears while staying relaxed and in control. These short faster efforts will set you up for the more structured speed sessions coming later in the plan.

Before You Start

You have three sessions this week: a 15-minute easy run followed by a core workout, a 4K run with strides and a 4.5K long run. Try to leave at least one recovery day between running sessions so your body has time to adapt.

Easy Run + Core

• 15 Minutes

Run at an easy, conversational effort throughout. This session continues to build your aerobic base while reinforcing good running habits.

After your run, complete the Speedy Core Circuit on the Nike Training Club App. This is the strength component of the session, helping improve trunk stability, posture and overall running efficiency. A strong core supports better form, especially as your runs gradually become longer over the coming weeks.

Easy Speed Run

• 4K
• On-ground Event (Optional)

This session introduces faster running in a controlled, low-pressure way.

During your 4K run, add 6–8 strides of 60–100 metres (around 1 - 2 repetitions every kilometre). Allow yourself to gradually accelerate before smoothly easing back into your easy pace. Focus on quick, light steps and maintaining relaxed form rather than trying to run at maximum speed. These strides help improve neuromuscular coordination and prepare your body for the structured speed sessions that will come later in the program.

If you’re in Mumbai, you can come complete this session with us at Jio World Drive 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

• 4.5K

Continue building endurance by running the full distance at a comfortable, steady effort. Resist the temptation to speed up if you feel good early on. A consistent pace throughout the run will leave you feeling stronger at the finish and better prepared for the weeks ahead.