keep the momentum going

Focus of the Week

By now, running is starting to feel a little more familiar. This week is about building momentum by turning your training into a routine you can keep coming back to. Consistency doesn’t mean having a perfect week; it means returning and letting the work add up.

You’ll also take on your first dedicated speed session on the track. Whether you train on your own or alongside others, find what helps you keep showing up and carry that momentum into the week.

Before You Start

This week, you’ll complete a 25-minute easy run, your first structured speed session and a 4.5K long run. Space your sessions across the week and allow at least one recovery day between runs where possible.

Easy Run

• 25 Minutes

Keep this run comfortable and relaxed from start to finish. Your pace should allow you to hold a conversation without feeling out of breath. Focus on settling into a steady effort and enjoying the time on your feet rather than worrying about pace or distance. Remember, these easy runs are where much of your fitness is built.

Speed Run

• 4–6 x 100m Strides + 4–6 x 200m Reps

This week marks your first dedicated speed session. Begin with a warmup and running drills, then complete 4–6 relaxed 100m strides to prepare your body for faster running. The main session consists of 4–6 repetitions of 200 metres, with a 200 metre walk or easy jog between each effort. You'll finish with an additional 400 metre effort.

Don’t think of this as a race. Keep your effort controlled and consistent, with enough energy to complete the next one well. Focus on running tall, staying relaxed through your shoulders and maintaining smooth, quick strides. Speed sessions are about improving your running efficiency as much as they are about running faster.

Get More From Your Speed Run

• Getting better at running means improving your ability to run faster, run longer without fatigue, increase the distance you can cover comfortably and recover more efficiently, while lowering injury risk. Read 5 coach-approved tips.
• To make your runs feel easier — and kinder to your muscles — button up your body’s default stride. Here’s how, step by step. Read more.

Long Run

• 4.5K

Keep the effort comfortable and steady throughout. Avoid starting too quickly and give yourself time to settle into an easy rhythm. Focus on staying relaxed and finishing feeling in control.