A training session designed to start at an easy pace, gradually increase speed, and end slightly faster than a standard tempo pace. This session aims to enhance your endurance and pacing skills.
Prepare your muscles for the workout with a light jog and dynamic stretches.
Jog at an easy pace to slowly raise your heart rate and get your muscles warm.
Perform high knees, butt kicks, and leg swings to improve mobility and prepare for faster running.
Gradually increase pace throughout the run, ending slightly faster than your usual tempo pace.
Begin your run at a comfortable, conversational pace.
Slightly increase your speed to about 70% effort. You should still be able to speak in short sentences.
Accelerate to your tempo pace, which should feel comfortably hard and sustainable. Focus on breathing and form.
Increase your speed slightly beyond tempo pace for a strong finish. Maintain good form and breathing.
Facilitate recovery by slowly reducing your pace and stretching.
Reduce your running pace to a very easy jog or walk to lower your heart rate gradually.
Hold each stretch for 15-30 seconds. Focus on hamstrings, calves, quadriceps, and hip flexors.
The Progressive Tempo Run is a powerful workout for improving your running efficiency and endurance. By starting at an easy pace and gradually increasing your speed, this session helps develop your ability to control speed and energy expenditure throughout a run. Finishing faster than a typical tempo pace pushes your lactate threshold, which is vital for enhancing long-term endurance.
This session also trains both your mind and body to adjust to different speeds, aiding in better pacing during races and competitions. Over time, repeated sessions will improve your stamina, allowing you to maintain a faster pace for extended periods without fatigue.
This session is ideal for intermediate to advanced runners who are looking to improve their tempo running and pacing skills. Beginner runners might find the pace increase challenging and could consider maintaining a comfortable pace throughout instead of accelerating. It's not recommended for those with current injuries or those who are not accustomed to varied running paces.
To optimize this session, make sure to keep a consistent form as you progress through the paces. Start with a dynamic warm-up to prepare your muscles for the workout ahead. Focus on maintaining an even effort throughout and use a timer or GPS watch to monitor your pace changes. Always listen to your body: if the speed increase is too hard to maintain with good form, slow down a bit to prevent injury.