AI Overview
A progression run is a continuous run where you gradually increase your pace throughout the run. It's a versatile training method that can be adapted to various fitness levels and goals.Essentially, you start at a slower, more comfortable pace and gradually build up to a faster pace, often finishing with a faster segment or kick.
Here's a more detailed breakdown:
Key Characteristics:
Gradual Pace Increase:
The core idea is to progressively increase your speed, rather than maintaining a consistent pace throughout the run.
Versatile:
Progression runs can be incorporated into various training plans and adapted to different distances and paces.
Variety of Formats:
Progression runs can be structured as a steady increase in pace throughout the entire run, or they can involve a faster final segment, like a "fast finish".
Benefits:
They help improve endurance, speed, and the ability to run faster on tired legs.
Examples of Progression Runs:
Fast Final Quarter:
Run the first three-quarters of your run at an easy pace, then pick up the pace for the final quarter.
Speed Finish:
Maintain a steady pace for most of the run and then accelerate to a fast pace for the last few minutes.
Threshold Progression:
Extend the warm-up of a tempo run, and then run the final miles at lactate threshold pace.
Marathon Pace Progression:
For marathon training, you might run the first portion of the run at a moderate pace and then increase to marathon pace for the final miles.
Thirds:
Divide your run into three sections: easy pace, comfortable pace, and then a faster pace, often around tempo or half-marathon pace.
Kenyon Progression:
Start at an easy pace and gradually increase the speed as you run, allowing your body to adapt naturally.
Benefits of Progression Runs:
Gradually increasing pace helps your body adapt to running at higher intensities for longer periods.
By including faster segments, progression runs help improve your overall running speed.
They can be particularly useful for practicing the feeling of running faster on tired legs, which is often required at the end of races.
Progression runs can help runners develop the mental strength to push through fatigue and maintain a faster pace.
Tips for Progression Runs:
Start Slowly: Begin at a comfortable, easy pace to allow for a gradual increase in effort.
Listen to Your Body: Adjust the pace based on how you feel and avoid pushing too hard too soon.
Consider Course: If running on a hilly or windy course, adjust your pacing strategy accordingly.