more than running

Focus of the Week

Running is about more than the kilometres you cover. This week, we’ll introduce hills and strength work alongside easy and long runs, building the support behind every step.

Some sessions will feel great. Others might feel harder than you expected. Both are part of training. Notice the effort you’re putting in, stay patient with yourself and remember that the tougher days count too.

Before You Start

This week, you’ll complete a 4K easy run, a 3K easy run followed by 5–6 hill repeats, a Core & Glute Stability session and a 5K long run.

Try to leave at least one easy or rest day between your hill session and long run. Hills place more demand on your muscles, so give your body time to recover before your next longer effort.

Easy Run

• 4K

Keep the run comfortable and conversational from start to finish. Don’t worry about your pace or how quickly you cover the distance. Stay relaxed and let the easy kilometres continue building your endurance.

Speed Run - Hill Repeats

• 3K Easy Run + 5–6 x 45 Second Hill Repeats

Start with a 3K easy run to prepare your body for the harder efforts. Then find a gentle uphill section and complete 5–6 repeats of 45 seconds, walking or jogging back down to recover between each one.

Running uphill naturally encourages good running form and helps build strength in your legs. Focus on taking short, controlled steps, keeping your posture tall and using your arms to help drive you forward. You don't need to sprint. Stay controlled and maintain a strong, steady effort throughout each repeat.

Core & Glute Stability workout

Complete the Core & Glute Stability workout on the Nike Training Club app. This session focuses on your core, hips and glutes as these muscles play an important role in helping you stay balanced, maintain good running form and generate power with every step. A stronger body supports more efficient running and helps reduce the risk of injury.

Long Run

• 5K

Keep the effort easy and steady and let the distance build your confidence. Start patiently and avoid pushing the pace as the kilometres add up.

If you need it, take a short 15–20 second walk break before getting back into your run. Covering 5K is an important milestone - you’re halfway to your 10K.