With the Nike Run Dubai taking place early this Friday, it’s time to get confident with the final week training programme.

Tom Woolf, Head Coach, Nike Running, Middle East offers his expert advice on how to gear up before the big race day this Friday, November 13.

If you missed week one, visit here, and here for week two, and here for week three. Even if you’re 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


For the running pace chart see below:

Day 1: Progression Runs of 3-8k

Day 2: Speed runs of 300m, 400m, 500m and 600m tracks with recovery intervals

Ideal sequence would be 300m at 1,600m pace, 400m at 5k pace, 500m at 5k pace, 600m at 10k pace, 500m at 5k pace, 400m at 5k pace, 300m 1,600m pace

Day 3: Progression kilometres, an N+TC workout or take the day off

Day 4: 6k progression run at your tempo pace, followed by 8 x 100m short runs

Day 5: Progression Run 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

Nike Run Pace Chart

The Pace Chart


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.