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progression runs

Progression Run Love

February 5, 2012 by Kristy 18 Comments

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…

image

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. 

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