more than running

Focus of the Week

Over the past few weeks, you've been building consistency, introducing speed, and gradually increasing your endurance. This week is your chance to step back, recover, and let all that hard work sink in. Remember, fitness isn't built only during training. It's built when your body has time to adapt and recover.

Easing off doesn’t mean losing momentum. Recovery, mobility and strength are all part of becoming a better runner. Keep the week easy, listen to your body and let the work you’ve already done settle in.

Before You Start

This week, you’ll complete a 3K recovery run followed by mobility, one Quick Strength Builder session on the Nike Training Club app and an easy 5K run.

The reduced training load is deliberate. Keep the sessions genuinely easy and give your body the opportunity to absorb the previous weeks of training before the program begins to build again.

Easy Run & Mobility

• 3K Recovery Run + Restorative Yin Yoga

Run even easier than your usual easy pace. The purpose is recovery, not fitness testing, so resist the temptation to pick things up simply because the distance is shorter.

Follow your run with Restorative Yin Yoga on the Nike Training Club app. Focus on releasing tightness, improving mobility and leaving the session feeling looser than when you started.

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

Complete the Quick Strength Builder workout with a focus on quality movement. Strength work supports better running mechanics, improves force production and helps reduce injury risk by strengthening the muscles that support every stride. Remember that becoming a stronger runner doesn't only happen on the road or track.

Easy Run

• 5K

Round off the week with a relaxed 5K at a conversational effort. Keep your movement smooth and controlled and avoid turning the final kilometres into a harder run.

You should finish comfortable, refreshed and ready for the training to build again.