With the Nike Run Dubai only 12 days away it’s time to up the ante, with week three of our training programme.
Tom Woolf, Head Coach, Nike Running, Middle East offers his expert advice on how to step it up:
If you missed week one, visit here, and here for week two. If you’re not running the Nike Run Dubai, this four week programme is still great to help you train for any 10k race.
How To Prepare For The Nike Run
WEEK THREE: TO STAY CONSISTENT
For the running pace chart see below:
Day 1: Progression* Runs of 3-8k
Day 2: A series of five Speed* runs of 200m, 400m and 800m with recovery time in between*
Ideal sequence would be 800m, 600m and 400m at 5k pace, interspersed by 200m runs at 1,600m pace
Day 3: Run a few Progression kilometres, doing an N+TC workout or take the day off
Day 4: Six sets of 1,000m speed run, alternating your tempo pace with an advanced pace (ideally your 10k pace)
Day 5: Progression Runs of 3-8k
Day 6: Endurance run of 6-8k
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.
Image: Instagram
