keep the momentum going

Focus of the Week

This week is about building momentum through consistency. Keep showing up, make space for recovery and find the routine that helps you stay on track.

You’ll also take your speed work to the track for a dedicated session focused on controlled, efficient running. If you’re training with others, use that shared energy to help carry you through the harder efforts.

Before You Start

This week, you’ll complete a 25-minute easy run, your first structured speed session on the track, an optional 20-minute easy run with a core workout, and a 5K long run. Spread your sessions across the week with recovery between harder efforts.

Easy Run

• 25 Minutes

Run at an easy, conversational effort throughout. Resist the urge to turn an easy day into a hard one. Keeping this run relaxed helps reinforce the consistency you’ve been building and leaves you ready for the harder sessions in your week.

Speed Run

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

Begin with an 800m warm-up and running drills, then complete 4–6 x 100m strides before moving into 4–6 x 200m efforts, with 200m of recovery between each one. Faster groups will complete an additional 400 metre repetition to finish the session.

Keep every repetition controlled rather than chasing maximum speed. Aim for smooth pacing, relaxed shoulders and quick, efficient strides. Use each recovery to reset so you can maintain the quality of your running from start to finish.

Easy Run + Core

• 20 Minutes + Quick Core Crush (Optional)

This optional session provides additional easy aerobic volume while reinforcing the strength needed to support efficient running. Complete the 20-minute run at a relaxed effort, then finish with Quick Core Crush on the Nike Training Club App. If you’re carrying fatigue from the week’s training, skip this session and prioritise recovery.

Long Run

• 5K

Approach your long run with patience and control. Keep the effort easy throughout and avoid worrying about pace. Your goal is to build endurance while finishing feeling comfortable and in control. Every long run strengthens your aerobic foundation and prepares you for the longer distances still to come.