PROGRESSION RUNS for speed

Morning has broken. Taken by PKSenagore January 10, 2018. All rights reserved.

Matt Fitzgerald explains and describes several different types of progression runs that he recommends to runners who wish to increase speed in “Want to Get Faster? Add These to Your Weekly Schedule” for ACTIVE.com.  His slideshow article provides runners with coaching on how and when to incorporate each one into weekly training schedules.
 
The simplest is the fast-finish progression run, which may be appropriate for those training with the Earned Runs HALF MARATHON WITH ‘SAINTS DAYS’ 5K& 10K beginner plan. This progression run takes advantage of a normal impulse to hurry home. I use it frequently whether running or walking.  It involves finishing the second half of the planned distance in a shorter period of time than the first half.  For example, if the initial 1.5 miles of a 3-mile workout is covered in 15 minutes, the next 1.5 miles would finished in under 15 minutes.
 
The threshold progression run requires a pace that a runner determines by running at a fast pace for 60 minutes, so it’s for those who have experience. The “threshold” portion, Fitzgerald says, is run at “’lactate-threshold pace’ (or the fastest pace you could sustain for one hour in race circumstances)”.  It might be a progression run for those preparing for a marathon or half marathon”
 
The marathon pace progression run benefits runners preparing for any distance race but is used differently depending on the specific distance, 5k, 10K, half marathon or marathon.  The specifics are covered in the slideshow.
 
Fitzgerald is an expert. If you’re interested in these speed workouts, definitely read the article and perhaps other training information he has written on the topic. Save it for later if you don’t think you need it now. 
 
RUN & MOVE HAPPY!
 
https://www.active.com/running/articles/want-to-get-faster-add-these-runs-to-your-weekly-schedule