Stepping Up Progression Run
Workout - Stepping Up Progression Run
- 15min @ 10'00''/mi
- 2.4km @ 9'00''/mi
- 2.4km @ 8'15''/mi
- 2.4km @ 7'50''/mi
- 10min @ 10'00''/mi
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Intro
Based on Seth James DeMoor’s video Plan Your 2021 Running with these 13 Different Run Types, here’s a breakdown you can put to use immediately. The full video has way more detail, so check that out when you can.
Key Points
- 13 run types: Easy, Steezy (easy + steady), Steady, Tempo, Threshold, Fartlek, Progression, Interval, Middle‑Distance, Long, Vertical (mountain), Tired‑Leg (TL), and Mental runs.
- Easy runs: conversational pace (you can even sing along), kept deliberately slow for recovery.
- Steezy runs: slightly quicker than easy, best used early in a training block when you’re fresh.
- Steady runs: conversational but a touch faster; mix these into longer runs without issue.
- Tempo runs: 10‑12 mi at threshold‑like effort; speak only a few words at a time.
- Threshold runs: build gradually—3 mi, then 6 mi, then 9 mi, or climb to 16 mi—to improve lactate handling.
- Fartlek: unstructured fast‑and‑slow intervals (say, 2 min fast at tempo pace, 3 min easy).
- Progression run: start easy, increase pace every 3 km or half‑mile until you reach race pace.
- Middle‑distance: 5‑10 mi at a moderately hard aerobic effort, sitting between easy and tempo work.
- Long runs: build your aerobic base; target 2‑hour-plus efforts (like 23 mi at 7:09 /mi).
- Vertical runs: add 1‑3 k ft of elevation to strengthen the legs.
- Tired‑Leg runs: stacking hard sessions back‑to‑back (long run plus intervals, or two sessions same day).
- Mental runs: longer threshold efforts (e.g., 16 mi) that forge mental strength.
Workout Example – Fartlek
- Warm‑up – 10 min easy jog.
- Intervals – 2 min at tempo pace (roughly 10‑sec per mile faster than steady pace) followed by 3 min easy jog.
- Repeat – 6‑8 cycles (roughly 40 min total).
- Cool‑down – 10 min easy jog.
Feel free to adjust the timing (e.g., 90 sec hard / 2 min easy) to suit your schedule, and use the Pacing app to dial in your specific training zones.
Closing Note
Try a few of these runs over the next week—combine an easy run, a fartlek session, and a longer steady-paced run, adjusting paces in the Pacing app to match your current fitness. You’ll strengthen your aerobic foundation, build speed, and develop mental toughness. Happy running!