finding your rhythm

Focus of the Week

Welcome to Week 3. By now, you’re beginning to settle into your training routine. This week brings a little more variety, with your first interval and strength sessions.

Not every run needs to feel the same. Some will feel easy, some will challenge you, and each one has a different role to play. Focus on finding your rhythm, getting comfortable changing pace and giving your body time to adapt.

Before You Start

This week, you’ll complete a 30-minute easy run, your first interval session, a Runner’s Strength & Mobility session and a 3K long run. Try to spread your sessions across the week so your body has time to recover and adapt. Avoid scheduling your interval session and long run on consecutive days. Remember, recovery is just as important as training.

Easy Run

• 30 Minutes

Keep your easy run comfortable and relaxed from start to finish. You should be able to hold a conversation while running. As the duration increases this week, don’t worry about how much distance you cover. Focus on a steady, comfortable effort and enjoy the extra time on your feet.

Want a coach in your ear? Try the Fun Run audio guided run on the Nike Run Club App.

Speed Run

• Intervals — 7 x 1:00

This week introduces your first interval session.

The complete workout will take approximately 29 minutes:

• 10-minute warm-up
• 7 x 1-minute intervals
• 1-minute easy recovery between intervals
• 5-minute cool-down

Think of each one-minute effort as a chance to change gears. Run quicker than your easy pace, but don’t sprint. Stay relaxed, keep your form strong and aim for a consistent effort across all seven intervals. Use each recovery minute to catch your breath and get ready for the next effort. You can walk or jog easily during the recovery. Choose what helps you feel ready to go again.

Complete the full warm-up and cool-down. The warm-up run at the start helps prepare your body for the faster efforts, while the cool-down allows your heart rate to gradually return to normal and helps your recovery.

2K + Runner’s Strength

• 2K, Glute and Hip Strength workout

Your strength session is just as important as your runs. Start with an easy 2K run, followed by the Glute and Hip Strength workout on the Nike Training Club App.

This session will help you build strength and stability to support your running as your training progresses.

Long Run

• 3K

Keep the effort easy and comfortable throughout. The goal isn’t to finish faster than last week. Focus on staying relaxed, spending time on your feet and building your endurance one week at a time.