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 execute it this week.

Key Points:

• This 18 km workout is split into three 6 km segments, each run at a progressively faster pace.
• Segment 1: ~5:47 min/km (target ~5:50 min/km).
• Segment 2: ~5:19 min/km (target ~5:35 min/km).
• Segment 3 (the park‑run lap): ~4:52 min/km (target ~4:55 min/km), then an additional 1.6 km at ~4:55 min/km.
• Use Strava routes and a pace calculator to plan your start time—aim to arrive at the park‑run on schedule.
• Running as part of the group during the park‑run section makes it easier to hold that final, faster pace.

Workout Example:

• 6 km @ ~5:50 min/km
• 6 km @ ~5:35 min/km
• 6 km (park‑run) @ ~4:55 min/km, then 1.6 km @ ~4:55 min/km

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

Closing Note: Give this 18 km progression run a shot this week, calibrating the paces to match your own recent race results in the Pacing app. Stay flexible, embrace the park‑run community, and enjoy yourself! 🚀

References

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