After a rough 20-miler last weekend I wanted to try a different approach for this weekend’s long run. I wanted to avoid going out too fast in the beginning but also wanted to include some marathon-paced miles towards the end. Since it always takes me forever to warm up in the winter, starting out slower gives me a chance to warm up naturally (not forcing it) all while saving energy for the later miles. I love progression runs so I decided on the following…
3 miles at 9:00 pace
4 miles at 8:50 pace
4 miles at 8:40 pace
the remaining miles at 8:30 or faster pace…this would give me about 7 miles near MP.
I didn’t do so bad…
It’s funny, my legs went on autopilot and resorted to old marathon paces – 9:00, 8:45, and 8:30. I had a hard time keeping myself at 8:50 or 8:40.
Overall, I was pretty pleased. I felt great; it didn’t feel too taxing and I had energy at the end of the run.
Are you a fan of progression runs?
Do you have a pace that your legs automatically gravitate towards? I was stuck at 9:00 minute/miles for awhile before I started doing speedwork. My legs always gravitate towards this pace.
Love it! Nice job! We could have run together this weekend, very similar distances and paces!
I like progression runs like this. I find it easier to complete a long run when I have an “assignment”, instead of just “run 17 miles”. When I have assigned paces for certain miles it makes it more manageable.
Tara Burner says
I am just now getting back to my running after injury that kept me sidelined for few months
Beth @ RUNNING around my kitchen says
Great job! I enjoy progression runs and it makes it more enjoyable if you have different goals at different points. And, yes, I find that even when I get faster, if I’m not focusing, it is easy for my legs to revert back to an old pace!
I just tried my first progression run on a whim yesterday! It would have been much more enjoyable if I hadn’t started the run with an 8:30 mile, haha.
Great run! I think progression runs are so valuable for marathons. Looks like you nailed it. I’m sure it was a confidence builder, too.
Nice run, Kristy!!! I actually really like that one… I will have to file it away for when I am in MT mode again! You must feel awesome! 🙂 And I am the same– I call 9 min miles my “happy pace.”
MCM Mama says
I love progression runs, but I never do them for my long runs, so I’m totally impressed. I take the first couple of miles to even feel like running is fun, so I’ve learned to just take it easy and then pick it up a bit when I’m warmed up.
Chris D says
NICE!! Pretty awesome splits there… nice control! Great Job!
I sweat you!!!! Can I please have your running legs? No progression runs here yet… I’m just happy to be running at all. I feel like, even though I ran throughout my pregnancy, I didn’t run the best I could. Does that make sense? Hopefully w/ #2 I’ll be more focused.
Carly D. @ CarlyBananas says
Great run! I did something similar this weekend’s 8 miler – I ran the first at my designated “long run” pace and then took the last 3 miles and tried to run each a little faster until I got to half marathon pace for the last one. My 8th mile was my fastest 🙂 I felt so happy at the end!
Meredith @ DareYouTo says
DANGG. THat is intense. My runs aren’t yet long enough where progressions are even possible like that, but I aspire to follow your footsteps!
Christine @ Oatmeal Bowl says
I was just happy to finally be able to do a 10-min tempo run w/out stopping. 17 miles *woosh* Nice job on your progression run!
I need to try this! It takes me forever to warm up too. I’ve never done a progression run. My legs seem stuck at a 9:30 or 9:40 pace – I really want to get faster paces to be my autopilot pace! Running faster seems to require concentration, it doesn’t happen naturally. So annoying! Nice work on the run!
Michele @ nycrunningmama says
Great run! I’m a huge fan of progression runs – one of the major reasons is b/c it helps break up the run for me. It can be so hard to see 20+ miles on the training schedule, but knowing that I only have to focus on a few miles at a time at the set pace, makes it more manageable! Plus, I’m a huge fan of starting slow and finishing fast =)
nice work! I’m a fan of progression runs – I just started doing them kind of by accident. It feels great to end a run so strong – to me it’s been a confidence booster
nice job! I like progression runs. A lot of my regression runs are on accident, too, esp if its an out and back. I always come back faster probably because I know the faster I get back, the faster I am done!
I like the idea of a progression run, but have yet to successfully train with it as a system
I like progression runs. It lets you practice marathon goal pace on tired legs without beating up your body as much. Knowing you feel good at mile 20 plus on pace is a great confidence booster 🙂 although in a marathon I have yet to implement a negative split : P