Gradually increase pace until reaching threshold pace towards the end.
Prepare your body for the session with some light jogging and dynamic stretching.
Start with an easy-paced jog to gradually raise your heart rate.
Perform dynamic stretches such as leg swings, high knees, and butt kicks.
Focus on gradually increasing your pace over the period of the run until you reach your threshold pace.
Start the run at an easy to moderate pace to establish a comfortable rhythm.
Increase your pace to a moderate tempo, comfortable yet invigorating.
Further increase your pace to moderate-hard, pushing yourself moderately while maintaining form.
Finish strong at your threshold pace, which should feel challenging yet sustainable.
Bring your heart rate down with a jog and some static stretching to wrap up the workout.
Ease into a slow jog to gradually bring down your heart rate.
Perform static stretches focusing on the key muscle groups used in your run. Hold each for 15-30 seconds.
This Progressive Tempo Running session is designed to enhance your running efficiency and endurance by slowly building up to a threshold pace. By gradually increasing your pace, this workout helps improve your lactate threshold—the point at which lactic acid starts to accumulate in your muscles. As a result, this session can contribute to better long-distance running performance and stamina without sacrificing your form and control. It encourages smooth pacing transitions, which can translate into better race day performances.
The Progressive Tempo Run also aids in mental strength by pushing you to maintain an increasing pace. This can improve your focus and resilience during long races, helping you tackle mental fatigue and pacing issues. Overall, it is an effective blend of endurance, speed, and mental fortitude development.
This workout is suitable for intermediate to advanced runners who are looking to improve their threshold pace and overall endurance. Beginners should ensure they have a solid running base and are comfortable with steady running before attempting this session. For those less familiar with tempo pacing, starting slower and gradually increasing to just below their current threshold can be an effective introduction to this type of workout.
To get the most out of this session, ensure you are accurately aware of your threshold pace. Begin with a comfortable pace and plan the progressive increase in advance. This helps in maintaining smooth transition points between different paces. Focus on maintaining proper form throughout, ensuring you are not just chasing speed, but also efficiency. A heart rate monitor could be useful to prevent going too hard too soon, ensuring you reach and sustain the right effort level towards the end of the run.