Stepping Up Progression Run
Workout - Stepping Up Progression Run
- 15min @ 10'00''/mi
- 2.4km @ 9'00''/mi
- 2.4km @ 8'15''/mi
- 2.4km @ 7'50''/mi
- 10min @ 10'00''/mi
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Intro
Based on Seth James DeMoor’s “Plan Your 2021 Running with these 13 Different Run Types.” Here’s a breakdown you can use right away. The full video has more detail.
Key points
- 13 run types: easy, steezy (easy + steady), steady, tempo, threshold, fartlek, progression, interval, middle-distance, long, vertical (mountain), tired-leg (TL), and mental.
- Easy: conversational (you can sing along), deliberately slow for recovery.
- Steezy: slightly quicker than easy, best early in a block when you’re fresh.
- Steady: conversational but a touch faster. Mix these into longer runs.
- Tempo: 10-12 mi at threshold-like effort. You can speak only a few words at a time.
- Threshold: build gradually, 3 mi, then 6, then 9, or up to 16, to improve lactate handling.
- Fartlek: unstructured fast/slow intervals (e.g., 2 min fast at tempo pace, 3 min easy).
- Progression: start easy, increase pace every 3 km or half-mile until you reach race pace.
- Middle-distance: 5-10 mi at moderately hard aerobic effort, between easy and tempo.
- Long: build aerobic base, 2-hour-plus efforts (like 23 mi at 7:09/mi).
- Vertical: add 1-3 k ft of elevation to strengthen the legs.
- Tired-leg: stack hard sessions back to back (long run plus intervals, or two sessions in the same day).
- Mental: longer threshold efforts (e.g., 16 mi) that build mental strength.
Workout example: fartlek
- Warm-up: 10 min easy jog.
- Intervals: 2 min at tempo pace (about 10 sec/mi faster than steady) then 3 min easy jog.
- Repeat 6-8 times (about 40 min total).
- Cool-down: 10 min easy jog.
Adjust the timing (e.g., 90 sec hard / 2 min easy) to your schedule and use the Pacing app to set the zones.
Closing note
Try a few of these over the next week. Mix an easy run, a fartlek, and a longer steady run, and adjust paces in the Pacing app.