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, an interval session, a Runner’s Strength session and a 3.5K long run. Spread your sessions across the week to allow for adequate recovery. Try to leave at least one easy or rest day between your interval session and long run.

Easy Run

• 30 Minutes

Run at a relaxed, conversational effort throughout. The purpose of this run is to continue building your aerobic base while allowing your body to recover from harder efforts. Stay disciplined and resist the temptation to increase your pace.

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

Speed Run

• Intervals — 8 x 1:00

The complete workout takes approximately 31 minutes:

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

Run each interval at a comfortably hard effort. Aim for an effort you can control and repeat rather than going all-out on the first few. Keep your form strong and your effort consistent across all eight intervals. Use each recovery minute to bring your breathing back under control and prepare for the next effort.

Complete the warm-up and cool-down in full. They’re an important part of the session and help you prepare for and recover from the faster work.

These sessions are designed to improve your speed, running economy, and confidence at higher intensities while maintaining good technique.

2K + Runner’s Strength

• 2K, Glute and Hip Strength workout

Start with an easy 2K run, followed by the Glute and Hip Strength workout on the Nike Training Club App. Continue to prioritize strength alongside your running. This session will help you build strength and stability to support good form and efficient movement.

Long Run

• 3.5K

Complete the run at a comfortable, controlled effort from start to finish. Focus on maintaining a consistent effort rather than chasing a particular pace. Finish the run feeling like you could comfortably have continued for a little longer.