January 26, 2018 – Run

January 26, 2018 – Run

Run

During weeks 1 and 3 of our Build phase we have been incorporating progression runs into our Friday Long runs. The progression run is a simple concept – start slow and finish fast. These types of runs are extremely beneficial for a number of reasons. By starting slow, you are priming the physiological pathways that you use in the faster part of the run. In addition, by including a small component of faster tempo to VO2 max type efforts to the end of the long run, we are adding an additional 10-15 minute of speed work to our weekly run volume. Because of the short duration of this added speed work, we get all the benefits with very little fatigue or risk of injury.

Warmup: Begin with the dynamic warm up routine and use the first 10 minutes of the run to ease into the workout.

Workout: Longer aerobic progression run: 40-50 minutes.

For the first 30-40 minutes: run at your marathon pace. This pace is faster than your easy jog, but something you can comfortably hold for an hour. For the last 30 seconds of every 5 minutes pick up the stride to half marathon/10k pace.

Last 10 minutes: pick up the pace to your 10k race effort.

Cool down: 5 min EASY run/walk followed by dynamic cool down routine