progressive runs (Read 1311 times)

I do them all the time on long runs and mid-long runs. Best ROI of any run out there. I find the recovery is minimal compared to what you get out of it, and it's good mental practice for racing.

I agree w/ mikeymike. They're the bread-and-butter of my training. In fact, they are my default run. I have to plan easy days and interval work. Everything else is progression. One thing to think about as you incorporate progressive running into your training is that you've got to let the progression come to you. If I feel like I'm forcing it, then I just keep it easy. Doing them right requires listening to your body, and practicing that is the greatest gift you can give yourself as a runner.

Mr Inertia, If you are running faster two times per week, then on your long run (only if feeling good should you pick up pace). Listen to your body. I am low miles and do faster stuff in my long run and one other run per week. Other days are easy. One other day per week within a mid week long run it is great to mix in faster running like tempo intervals or marathon pace miles. This is great for marathon training. Certainly another day you can also do this also but I would caution 3 harder days unless you have your miles up. I see your log is generally 30-40 miles per week. Just remember, hard days are hard and easy days are easy. I don't think it is wise to have hard running in most runs per week (which I don't believe you are). I agree with the above and think your approach is fine as long as you don't push the pace and finishing at marathon pace progressively won't fry you.

I will add to this discussion by explaining a long run method I sort of stumbled upon, which flies in the face of the old standard training philosophy. First of all, due to extreme cold weather I have been doing long runs on a treadmill where pace is easily controlled. With that said, the last few weeks I have set aside two hours on Saturday morning to do a long run. Week 1 I might run the first hour at 7:30 pace and the second hour at 7:00 pace. Then the next Saturday I would run the first hour at 7:00 pace and the second hour at 6:30 pace. So each week the total distance increases about 1-1.5 miles but your overall speed is increasing at the same time because you set a maximum amount of time to run in, and lately for me it's been two hours. After a few weeks I will top out on speed and so to add more distance I will increase the total time to 2:15, work with that for a few weeks increasing pace each week. Then I will go up to 2:30 and do the same thing. Now this may be too hard on some legs, but I run a lot of miles with a ton of speedwork so may legs are used to it. I regularly negative split every run by increasing the pace every 5, 10, or 20 minutes depending on how long I am running. This trains your legs to maintain and increase speed when you are fatigued and so at the end of a race when everyone is else struggling you still have a gear or two left and can finish very strong. For example this morning I ran one hour. The first 20 minutes at 7:04 pace, the second 20 minutes at 6:40 pace, and the last 20 minutes at 6:19 pace. Total distance was 9 miles. I do these types of runs almost every day at different speeds. I think I started doing them because I get bored running on a treadmill at the same speed. If you're a beginner and just trying to complete a long distance event, then I DO NOT recommend this method. But if you're an experienced runner and you want to get faster this will work.

I was interested in your post and wanted to wait until you got some feedback before I posted a similar but different thought. (careful not to hijack your thread). Anyone have an opinion on the training benefit of a progressive run that ends in a tempo pace between 10k and 13.1? It would be shorter than Mr. Inertia's Medium Long Run. It would be more like a 8 miler with first couple easy,,, move up to MP and finish the final 3 at a Tempo Pace. I have a course in mind for this and want to give it a try to get tempo work in while also adding more miles to my week.

Wow, tons of great info from some highly accomplished runners. Thanks a ton. Due to weather, I've been doing the bulk of my training on the TM. I find it particularly difficult to run by feel. I tend to dial in my pace and run that regardless of how I'm feeling (within reason). Looking forward to warmer weather so I can put some of this input to good use. Spaniel - I agree about the underrated med/long runs. I realized that after running my first marathon with so much emphasis on the long run. Fortuantely, I've really grown to like the med/long runs. 10-12 miles is my favorite distance to run.

Andre... You must remember that 3 miles at true hard tempo pace is a work out in its own right. For a top athlete this may mean only 15 minutes and the other miles of progression would be fine but still a good work out. Not sure of your level of fitness and miles per week, but 8 miles of faster work with the last 3 at hard tempo would be extremely tough for most runners. If you want to end with 3 miles hard then do a 5 mile tempo - warm up and progress miles one and two and then 3 miles hard tempo. If your fitness and miles per week support a 8 mile faster run, then progress from steady for a mile to marathon pace for 5-6 miles and last 1-2 miles at tempo depending on how you feel. You wouldn't want to push to get to that hard tempo pace. Going by feel would be best as mentioned above. Until we know more about you, it is tough to make a true recommendation.