Have you ever come across the phrase "smelling the barn"? It refers to when a horse speeds up as it gets close to the stable after an extensive journey, eager to finish. Human runners often exhibit this behavior too. At twelve years old, whenever I started my daily runs—covering six miles every alternate day—I would naturally pick up speed towards the end, just wanting to be done with it. Although natural, increasing your pace during the latter stages of a run shouldn’t become a routine practice for all workouts. This is due to various reasons related to training efficiency and recovery. anything Runners ought to incorporate these elements into each workout session. It’s essential to vary their training daily to build comprehensive fitness. However, within any organized training program, there is room for this as well. progression runs , which is terminology coaches use portions where the concluding segment outpaces the initial one .
I enjoy integrating three different kinds of progressive runs into the training programs I create. While these formats share certain advantages, each one offers unique perks as well. Here we go.
Fast-Finish Run
A fast-finish progressive run involves completing the latter portion at an increased speed, usually lasting from 1 to 3 miles. These types of runs can range from somewhat demanding to quite strenuous. Several elements determine how difficult this type of workout feels: the length of your initial slow phase (a prolonged beginning makes starting the quicker end tougher due to fatigue); the span of time dedicated to running faster; and finally, the intensity with which you tackle the final section.
Simpler fast-finish workouts provide an excellent means to offer yourself a mild training boost during periods when your body can handle more than just an easy session without exhausting you so much that you struggle to do well in your upcoming intense workout. For instance, such a regimen could involve running five miles at an effortless speed followed by one mile at race-pace for a 10K.
Intense fast-paced sessions are excellent exercises for preparing for half-marathons and full marathons as they push you to maintain speed even when fatigued. A challenging marathon-focused fast-finish workout could be running 13 miles at an easy pace, then adding another three miles at your half-marathon pace.
Threshold Progression
A conventional threshold run includes a brief warm-up followed by several miles at "lactate threshold pace" (the quickest pace you can maintain for an hour during a race). It finishes off with a light cooldown. However, in a threshold progression, the warm-up time is significantly increased, and the cooldown phase is omitted entirely. These modifications aim to push you into maintaining your lactate-threshold velocity even after feeling fatigued. Consequently, this type of exercise serves as an excellent option within half-marathon and full marathon preparation programs. For instance, a typical threshold-progression session would involve covering five miles comfortably before transitioning to four additional miles at your threshold pace.
At this juncture, let me halt briefly to address a query that might have crossed your mind as you read the previous section, assuming you haven’t thought about it sooner: "Is it detrimental to end an exercise session without cooling down?" Surprisingly, no. The belief that ending exercises with some light activity aids quicker recuperation is unfounded. Studies indicate that cooling down does not influence how quickly one recovers; hence, it’s perfectly fine to forego it during specific types of workouts. (It remains crucial to warm up prior to engaging in intense physical activities.) does, , however, accelerate post-workout recovery.)
Marathon-Pace Progression
During marathon-pace progression runs, the second section usually lasts longer and is run at a more relaxed speed compared to what you'd find in fast-finish runs and threshold progression runs. These marathon-pace workouts effectively intensify lengthy endurance exercises and better simulate racing conditions. Often, athletes err by maintaining a steady yet easy pace for every weekend’s extended training session; however, after building adequate basic stamina with such sessions, continuing them without increasing your tempo won’t yield additional benefits.
You don't necessarily need to prepare for a full marathon to gain benefits from marathon-pace progressive workouts. These sessions offer great cardiovascular support regardless of the race length; however, their application varies based on your target event. For races like a 5K or 10K, these progressive runs can be prioritized earlier during training and gradually replaced with longer distances where you push beyond this speed as the competition nears. Conversely, if you're gearing up for a half-marathon or marathon, focus more on incorporating such progressions into your regimen closer to the end of your preparation period, ensuring they become progressively extended over time.
A well-suited peak-condition marathon-pace progressive workout would involve starting off with about two miles at an easy tempo followed by covering around fourteen miles at your intended marathon pace. This type of session works best when scheduled roughly three to four weeks ahead of your main event.
I could easily draft a standalone piece on integrating multiple progression run styles into diverse training routines. Generally speaking, my advice would be for every runner to integrate at least one progression run each week throughout their training regimen. Select the particular format that aligns most closely with your current training goals.
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