5-Mile Pacing Progression

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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Intro A quick summary of “Progressions Are Poor Workouts (That You Should Do Anyway)” from StrengthRunning. The full video has the context. Here’s what we pulled.

Key points

• Progression runs are easier on the body than hard intervals, which makes them good for beginners, post-vacation returners, or anyone who needs a gentle on-ramp to harder work.
• They teach pacing, a skill that makes you a stronger endurance runner.
• They aren’t the strongest aerobic stimulus, but they give a modest lactate-threshold stimulus and improve pacing confidence.

Workout example (miles, minutes per mile)

1. Mile 1: 8:32 (easy start)
2. Mile 2: 7:47
3. Mile 3: 7:27
4. Mile 4: 7:06
5. Mile 5: 6:36 (approaching lactate-threshold pace)
6. Mile 6: 7:26 (cool-down)

Adjust to your training speeds. The structure is flexible. You can start easy and finish hard, or add a cool-down mile.

Closing note Try this progression today and adjust paces in the Pacing app to your speed.

References

• Progressions Are Poor Workouts (That You Should Do Anyway) - YouTube (YouTube Video)