A gradually intensifying run starting from an easy pace and finishing at a moderately hard effort.
Gentle warm-up to prepare your body for the session ahead.
Start with an easy pace jog to get the blood flowing.
Gradually increase your pace from easy to moderately hard.
Run at a comfortable, conversational pace to start.
Increase your pace to a moderate effort, where talking is more effortful.
Finish with a moderately hard pace, challenging but sustainable.
Transition back to normal pace and aid recovery.
Ease into a slow jog to help begin recovery.
Finish with a walk to fully cool down.
This Base: Progression Run is designed to enhance your aerobic endurance and teach your body to effectively manage energy across different paces. By starting slow and increasing your speed throughout the session, you'll enhance your pacing strategy and ability to sustain higher intensities as fatigue sets in. This will translate into more efficient runs during races or longer training sessions.
Additionally, progression runs can improve your mental resilience by training your mind to push through increasing effort levels. This form of run aids in practicing a strong finish, a crucial skill for competitive events where the final push often determines the outcome.
This progression run is suitable for intermediate to advanced runners who are looking to enhance their endurance and pacing strategies. While it is based on progressing through speeds, beginners could adapt this by focusing on shorter durations or walking intervals as needed between different paces. This way, beginner runners can also work on pacing without overexerting themselves.
To get the most out of this progression run, listen to your body and gradually shift pace while maintaining good form throughout the session. It's important to start slow to ensure energy is conserved for the more intense finish. Keep in mind the environment and adjust your efforts based on wind, temperature, and other external factors. Abrupt changes in speed should be avoided to prevent injury.