momentum forward

Focus of the Week

You've built a strong foundation over the past few weeks, developing your speed, strength and endurance. Now it's time to put that work to good use.

This week, your training starts to build again. You'll return to the track for a session focused on speed and efficiency, while your long run takes you further than before. Stay focused on quality, give yourself room to recover and trust the progress you've made.

Before You Start

This week, you'll complete a 40-minute easy run, a track interval session with 100m, 200m and 400m efforts, a 15-minute Runner Strength & Stability workout and finish with a 7K long run.

Spread your sessions throughout the week and avoid scheduling the track workout and long run on consecutive days. Arriving at these sessions with fresher legs will help you maintain good form and get the most out of your training.

Easy Run

• 40 Minutes

Keep your effort comfortable and conversational throughout the run. This session is about continuing to develop aerobic endurance without adding unnecessary intensity. Resist the urge to increase your pace simply because you're feeling good. The easier effort helps prepare you for the more demanding sessions later in the week.

Speed Run - Track Intervals

• 7 x 100m + 5 x 200m + 400m Intervals

This week's track session brings together shorter, faster efforts to help improve running efficiency and speed endurance.

After your warm-up and running drills, begin with 7 x 100m intervals, walking back to your starting point after each effort. Next, complete 5 x 200m intervals, using the walk back as your recovery. Finish with one 400m effort, keeping your pace controlled from start to finish.

Focus on quick, efficient strides, relaxed shoulders and smooth acceleration. Aim to maintain consistent effort and good running form across the session, rather than chasing your fastest possible time on any single repetition.

Make the most of your recovery between intervals so you're ready to give the next one the same quality of effort.

Strength Training

• Runner Strength & Stability Workout

Continue developing the strength, stability and balance to support efficient running. As your training becomes more demanding, strength work helps you maintain good posture and control when fatigue begins to set in.

Long Run

• 7K

This is your longest run of the training program so far. Approach this distance with patience. Start comfortably, find a pace you can maintain and focus on keeping your effort even as the kilometres add up.

There's no need to push the pace towards the finish. The aim is to reinforce the endurance you've built and finish feeling comfortable, confident and ready for the weeks ahead.