Progression runs (Read 457 times)

I think the benefit of progression runs is that you get more training value for less recovery time required than other types of quality workouts. Sometimes I do 1 or 2 progression runs per week. I do them most frequently when I'm in base mode, but they have their place in all phases of training. The pace I finish at varies quite a bit depending on the length of the run, what phase I'm in and how big of a workout I'm looking to do. Most of my progression runs wind up at or just a bit faster than MP, but some will wind up as fast as 10k race pace. What % of weekly miles? Not sure. Sometimes a lot but again the beauty of progression runs is they only get hard for a little bit at the end. The other thing is a lot of my easy runs are technically progression runs as well but in those cases I'm starting at maybe 2 minutes per mile slower than MP and winding up and 1 minute per mile slower than MP. I think the best way to ease into progression runs is to just work the last 2-3 miles of a run. Start with that. Try to gradually turn up the effort evenly over the last 2-3 miles, instead of a traditional tempo run where you warm up for some distance, then run x pace for some distance, then cool down.