momentum forward

Focus of the Week

Take a moment to appreciate how far you've come. Seven weeks ago, you committed to this journey. Since then, every run, every strength session and every challenge you’ve overcome has helped you become a stronger runner.

This week is about carrying that momentum forward. Trust the work you’ve put in, continue showing up with intention and remember that every session has prepared you for what’s ahead. The habits, confidence and resilience you’re building now will stay with you long after race day.

Before You Start

This week, you'll complete a 40-minute easy run, a track interval session, a 15-minute Runner Strength & Stability workout and finish with your longest run yet, 6.5K.

Spread your sessions across the week, leaving at least one easy or rest day between your speed session and long run. Giving yourself time to recover will help you get more from both workouts.

Easy Run

• 40 Minutes

This run is about spending more time on your feet while keeping the effort relaxed. Find a pace where you can comfortably hold a conversation and settle into a rhythm that feels good.

Don't worry about your pace or distance. Focus on maintaining a comfortable effort from start to finish and letting your endurance continue to build.

Speed Run - Track Intervals

• 7 x 100m + 5 x 200m Intervals

You're heading back to the track this week for another structured speed session. After your warm-up and running drills, begin with 7 x 100m intervals. Walk back to your starting point after each repetition, giving yourself time to recover before going again. Next, move into 5 x 200m intervals, with an easy walk back between each effort.

Focus on quick, smooth strides and relaxed running form. These aren't all-out sprints. Aim to keep every repetition controlled and consistent, maintaining good posture and using your arms to help drive your movement.

Strength Training

• Runner Strength & Stability Workout

This week's Nike Training Club workout focuses on strength, stability and balance to support your running form. These exercises will help you move more efficiently, maintain good posture when you get tired and reduce your risk of injury as your training continues.

Long Run

• 6.5K

This is your longest run yet! This is another important milestone in your training. Keep your effort easy and consistent throughout the run. There's no need to rush. Trust the fitness you've built and enjoy the confidence that comes from covering this distance.