more than running

Focus of the Week

At this stage of your training journey, progress isn’t only about adding kilometers. This week brings hills and strength into focus, asking you to stay controlled when the effort rises and disciplined when the pace needs to stay easy.

Not every session will feel effortless, and it isn’t supposed to. Notice the work you’re putting in and trust that every kind of training is contributing to the runner you’re becoming.

Before You Start

This week, you’ll complete a 4K easy run, a 3K easy run followed by 6–7 hill repeats, a Core & Glute Stability session and a 6K long run. Plan your week so your hill session and long run are separated by at least one easy or recovery day. Arriving at the hill session with fresher legs will help you get more from the workout.

Easy Run

• 4K

Keep the effort easy and conversational throughout. This run is about continuing to build your aerobic base while keeping enough in reserve for the harder work later in the week. Stay disciplined with the pace. Easy days should feel easy.

Speed Run - Hill Repeats

• 3K Easy + 6–7 x 45 Second Hill Repeats

Begin with a 3K easy run before completing 6–7 hill repeats of 45 seconds. Walk or jog back down after each one and use the recovery to reset before your next effort.

Run each repeat with controlled intensity, focusing on powerful arm drive, quick cadence and maintaining good posture. Hills naturally build strength, improve running economy and reinforce efficient running mechanics. Aim for consistency across every repetition rather than attacking the first few too hard.

Core & Glute Stability

This week you will complete the Core & Glute Stability workout using the Nike Training Club app. This session supports the strength and stability needed for efficient running. Developing stronger hips, glutes and core will improve your ability to maintain form as fatigue builds and support better performance in the weeks ahead.

Long Run

• 6K

Run at a comfortable, controlled effort throughout. Let the growing distance build your aerobic endurance rather than turning the final kilometres into a harder effort. Stay patient with your pace and finish feeling like you still had something left.