more than running

Focus of the Week

You’ve spent the last few weeks building consistency, adding speed and gradually increasing your endurance. This week is your chance to step back, recover, and let all that hard work sink in.

Recovery is part of training. Giving your body time to adapt is what allows all the work you’ve already done to make you stronger. Slow things down, move well and finish the week feeling refreshed and ready for what comes next.

Before You Start

This week, you’ll complete a relaxed 3K recovery run followed by yoga, one strength session on Nike Training Club and finish with an easy 4K run.

The lighter schedule is intentional. Keep the effort low, prioritise recovery between sessions and resist the urge to add extra running just because the week feels easier.

Easy Run & Mobility

• 3K Recovery Run + Restorative Yin Yoga

This run should feel easier than your usual easy runs. Slow the pace down, relax your breathing and simply enjoy moving without worrying about pace or distance. The purpose is to promote recovery by increasing blood flow without adding unnecessary fatigue.

After the run, complete the Restorative Yin Yoga session on the Nike Training Club app. Use this to release tightness, improve mobility and help your body recover from the training you’ve already completed.

Get More From Your Recovery Run

Recovery runs are supposed to feel easy. Learn why slowing down can help you recover from harder training and prepare for what’s next. Read: Slow Down to Get Faster.

Strength Training

• Quick Strength Builder - Nike Training Club Workout

Strength training is one of the most valuable tools for runners, even if it doesn't involve running at all. Complete the Quick Strength Builder workout on the Nike Training Club app, focusing on controlled movements and good technique rather than rushing through the exercises. Building strength helps improve stability, running efficiency and resilience, making you better equipped for the longer runs and harder workouts still to come.

Easy Run

• 4K

Finish the week with a comfortable 4K run at an easy, conversational effort. Let your body set the pace and keep the effort relaxed throughout.