Progressions Are Poor Workouts (That You Should Do Anyway) - StrengthRunning
Intro: This is a quick summary of Progressions Are Poor Workouts (That You Should Do Anyway) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- Progression runs are easier on the body than hard interval sessions, making them ideal for beginners, post‑vacation returners, or anyone needing a gentle on‑ramp to harder workouts.
- They teach pacing – the skill that makes you a stronger endurance runner.
- While not the strongest stimulus for aerobic fitness, they still give a modest lactate‑threshold stimulus and improve pacing confidence.
Workout Example (Miles, minutes per mile):
- Mile 1: 8:32 (easy start)
- Mile 2: 7:47
- Mile 3: 7:27
- Mile 4: 7:06
- Mile 5: 6:36 (approaching lactate‑threshold pace)
- Mile 6: 7:26 (cool‑down) Feel free to adjust the paces to match your own training paces. The structure can be tweaked – start easy and finish harder, or finish with a cool‑down as shown.
Closing Note: Give this progression run a try today, and feel free to tweak the paces in the Pacing app to fit your own speed. Have fun, stay warm, and keep sharpening your pacing skills! 🚀
References
Workout - 5-Mile Pacing Progression
- 10min @ 9'00''/mi
- 0.0mi @ 8'30''/mi
- 0.0mi @ 7'50''/mi
- 0.0mi @ 7'30''/mi
- 0.0mi @ 7'10''/mi
- 0.0mi @ 6'40''/mi
- 10min @ 9'30''/mi
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