own the moment

Focus of the Week

Think back to when you first started training. Some of the runs you're completing now might have seemed challenging back then. But with every week, you've built strength, improved your endurance and become more comfortable with running.

This week is about trusting that progress and seeing what you can do with it. You'll take on a tempo run that challenges you to hold a stronger pace, and finish with a community long run alongside other women on the same journey.

Enjoy the challenge, encourage one another and remember how far you've come.

Before You Start

This week, you'll complete a 45-minute easy run, a 5K tempo run, the Fast Forward workout on Nike Training Club and finish with a 5K long run.

Your tempo run is the main challenge this week, so give yourself enough time to recover between sessions. Try to leave at least one easy or rest day between your tempo run and long run.

Easy Run

• 45 Minutes

Your easy run gets a little longer this week, giving you more time on your feet to continue building endurance.

Keep the effort comfortable and conversational throughout. Don't worry about covering a particular distance or increasing your pace. Focus on maintaining a relaxed rhythm and enjoying the run.

Remember, running easy is an important part of getting stronger. Not every run needs to be fast.

Speed Run

• 5K Tempo Run

This week introduces your first dedicated tempo run. After an easy warm-up, gradually settle into a pace that feels comfortably hard, an effort where speaking in full sentences becomes difficult, but you still feel in control. The goal isn't to run as fast as possible, but to maintain a steady, consistent effort throughout.

Tempo running teaches your body to sustain stronger efforts for longer while helping build confidence in pacing. Stay relaxed, focus on controlled breathing, and finish knowing you could have continued for just a little longer.

If you’re in Mumbai, you can complete the tempo run with us on 14 November at Mumbai University Grounds.

Strength Training

• Fast Forward - Nike Training Club Workout

Complete the Fast Forward workout on the Nike Training Club app. Strength sessions continue to support your running by improving stability, coordination and overall resilience. As your training becomes more demanding, maintaining your strength helps you move efficiently and recover more effectively.

Long Run

• 5K

This week's long run is about enjoying the distance and recognising how much more comfortable running has become.

Keep your pace easy and steady throughout. You've already covered longer distances in training, so there's no pressure to go faster or further. Focus on finding your rhythm, enjoying the run and appreciating the progress you've made.