Fastest Mile Last Progression Run

Workout - Fastest Mile Last Progression Run

• 12min @ 9'00''/mi
• 0.0mi @ 8'00''/mi
• 0.0mi @ 7'00''/mi
• 7min @ 10'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fastest-mile-last-progression-run-3bb92b04

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

StrengthRunning’s “Finish Your Long Run Strong: Run Longer and Feel Better with Endeavorun!” has practical strategies to try. The essentials below. Watch the full video for more.

Key points

• Fastest mile last: end your long run with a surge. Make that final mile (or km) your quickest. Sharpens pacing awareness and helps you finish strong.
• Altitude-adjusted pace: at 8,000 ft, dial back your easy pace by 20 to 25 seconds per mile. Scale to your elevation.
• Heart-rate decoupling: HR climbing while pace stays steady is a sign you’re a good fit for the fastest-mile-last approach.
• Out-and-back planning: turn around when you’re confident you have the tank to get back without blowing up.
• Fueling: easy-to-digest options early (baby food, applesauce, bananas, dried fruit). Aim for 50 to 60 g of carbs per hour. Sip water or an electrolyte drink.

Workout example

1. Warm-up: 10 to 15 min easy (subtract 20 to 25 sec per mile for elevation).
2. Main run: pick a target distance (say 12 miles). Hold a relaxed pace for most of it, then ramp up over the final mile or km so you finish faster than you started.
3. Fuel: every 30 to 45 min, a small portion of digestible food (banana, spoonful of applesauce, etc.). Drink water or electrolytes. Target around 50 g carbs per hour.
4. Cool-down: 5 to 10 min easy jog plus stretching.

Closing note

Try it on your next long run. Adjust paces with the Pacing app.

References

• Finish Your Long Run Strong: Run Longer and Feel Better with Endeavorun! - YouTube (YouTube Video)