Whether you’re preparing for the Nike Run Dubai or just want to run your first 10k or want to improve your time, we can help you.
When we say we can help we actually mean our man, Tom Woolf, Head Coach, Nike Running, Middle East who for the second week helps us how to train for a 10k run.
If you missed week one, visit here.
How To Prepare For The Nike Run
WEEK TWO: BUILD UP STAMINA AND PROPER PACING
For the running pace chart see below:
Day 1: Progression Run* of 3-6k.
Day 2: Two sets of four Fartlek speed runs* of 400m at varying paces (ideally 10k pace, 5k pace and 5k pace again followed by 1,600m pace).
Day 3: Run a few Progression kilometres, do an N+TC workout or take the whole day off.
Day 4: Speed run of 1,600m at your tempo pace. Follow it up with six sets of 1-3 minute runs that alternate hard and easy running*. Finish off with a speed run of 1,600m at your tempo pace.
*Ideal Sequence:
- 1 minute at hard pace, followed by 30 second easy pace
- 2 minute at hard pace, followed by 1 minute easy pace
- 3 minute hard pace, followed by 1:30 minute easy pace
- 3 minute hard pace, followed by 1:30 minute easy pace
- 2 minute at hard pace, followed by 1 minute easy pace
- 1 minute at hard pace, followed by 30 second easy pace
Day 5: Progression running of 3-6k.
Day 6: Endurance run of 5-6k.
Day 7: Progression kilometres, do an N+TC workout or take the whole day off.
The Pace Chart
THE LINGO*
Don’t understand the instructions. Here’s a mini glossary
Progression run: A run with structured pace increases from beginning to end. Essentially you get faster and faster but at a steady rate.
Fartlek: A speed workout with a series of faster runs with a recovery interval in between. The length and speed of the runs, as well as the recovery intervals, is totally up to you.
Endurance run: Often a long-distance run maintaining continuous running form over distances of at least 3k.
