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: This is a quick summary of Progressions Are Poor Workouts (That You Should Do Anyway) from StrengthRunning. It’s worth watching the full video for complete context — here’s what we’re pulling out so you can get started today.

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):

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 these paces to match your own training speeds. The structure is flexible — you can start easy and finish hard, or include a cool‑down mile like this example shows.

Closing Note: Try this progression run today and adjust the paces in the Pacing app to suit your speed. Keep it fun, stay warm, and continue building your pacing awareness! 🚀

References

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