18km Progression Long Run

Workout - 18km Progression Long Run

• 12min 30s @ 6'00''/km
• 6.0km @ 5'50''/km
• 6.0km @ 5'35''/km
• 6.0km @ 4'55''/km
• 7min 30s @ 6'30''/km

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Intro: This 5K #PARKRUN was also an 18K Progression Run - Marathon Training Week 2 from RUN SDJ covers a progression run worth trying. The full video has the complete breakdown. Here’s what you need to run it this week.

Key points:

• This 18 km workout is split into three 6 km segments, each at a progressively faster pace.
• Segment 1: around 5:47 min/km (target around 5:50 min/km).
• Segment 2: around 5:19 min/km (target around 5:35 min/km).
• Segment 3 (the parkrun lap): around 4:52 min/km (target around 4:55 min/km), then 1.6 km at around 4:55 min/km.
• Use Strava routes and a pace calculator to plan your start time. Aim to arrive at the parkrun on schedule.
• Running with the parkrun group makes it easier to hold the final, faster pace.

Workout example:

• 6 km at around 5:50 min/km.
• 6 km at around 5:35 min/km.
• 6 km (parkrun) at around 4:55 min/km, then 1.6 km at around 4:55 min/km.

Total: about 18 km, roughly 1:36, average pace around 5:19 min/km.

Closing note: try this 18 km progression run this week. Calibrate paces to your recent race results in the Pacing app.

References

• This 5K #PARKRUN was also an 18K Progression Run - Marathon Training Week 2 - YouTube (YouTube Video)