This past weekend was a cut-back long week. I follow the “build, build, build, easy” concept when it comes to my long runs. The last three weekends had been 10, 12, and 14…Saturday was supposed to be 8, but I decided to make it a speedy 6 and leave some extra miles for Sunday since I knew the weather was going to be unseasonably mild:
I’ve been doing all of my speedwork and tempo runs on the treadmill, so I wanted to see how it felt to push the pace a bit outside and decided to do a progression run:
- Mile 1: 7:47 (warm-up)
- Mile 2: 7:19
- Mile 3: 7:17
- Mile 4: 7:14
- Mile 5: 7:09
- Mile 6: 6:59
- 6 miles: 43:50
- Average Pace: 7:17
Progression runs are hands down my favorite type of run. I often incorporate them onlong runs, tempo runs, and even easy days.
A progression run is simply a run in which you finish faster than you start. There are a TON of different ways you can do progression runs:
- Miles: This is how I prefer to do my progression runs. Basically, my goal is to run each mile faster than the previous mile. I start super slow and end super fast (for me).
- Thirds: Separate your run into three equal parts. The first 1/3 should be the slowest, the middle 1/3 should be faster and the final 1/3 should be your fastest
- End Fast: I do this on a lot of my easy runs. I always try to make the last mile or two my fastest – not super fast, but aiming to be close to my half or marathon goal pace.
- Force me to start slow. I know I won’t be able to run the full progression run correctly if I start too fast
- Are a great way to do a short tempo run or speedwork without devoting a ton of miles to it (the last 1-2 miles are usually at a pretty fast pace for me)
- Satiate my competitive nature. I am basically competing against myself when I do a progression run – I have to beat my previous mile time. Nobody wants to lose to themself. HA.
- Make the miles go by quickly. I only focus on the current mile and concentrate on running that one faster than the previous
- Are a HUGE confidence booster. There is nothing as satisfying as finishing a run (regardless of distance) super fast – and feeling strong and in control
Saturday afternoon was my son’s 2nd Birthday Party. Our home looked like Thomas the Train exploded. My son’s obsession with Thomas the Train paraphernalia knows no bounds. From the moment he wakes up in the morning until bedtime, my son eats, breathes, and lives Thomas. So having a Thomas-themed party this year was a no-brainer for my husband and me. Balloons, tableclothes, wall decals, cake…were all Thomas.
Do you incorporate progression runs into your training plan? Do you enjoy them?
Favorite-theme for birthday parties? So far this one is my favorite!! I am amazed that you can buy Thomas-everything for a birthday party (down to confetti for the tables!)