What is a Progression Run?
Today I did a progression run. I did not set out to do a progression run. I set out for a 7-8 mile easy run.
Then the clouds rolled in.
I saw the clouds. I saw the other people around me notice them, too. Other runners, bikers, parents pushing kids in strollers. No biggee!
Then the sun disappeared, and the clouds got a little darker. A few of the clouds grumbled.
I was 3 miles into my run and 3 miles away from my house.
The clouds were moving and they were moving towards the sun. It was going to get a little darker.
I better speed up.
How fast were the clouds moving? Could I still get more of a distance run in today? Maybe not 8, but could I get 7 in?
It started to sprinkle. No big deal. Then it started to rain a little harder.
I better speed up.
1.5 miles to my house.
I was happy with my pace. I was happy with how I felt. The rain was hitting my face, so I turned it down and to the side. I have been focusing on my form more lately, and was disappointed I couldn’t run with it up. The rain was coming harder. I had to focus on the ground and where I stepped.
It was pouring.
TIME TO FLY
Boy, did that feel good. I hit my 5K pace and let loose. The racing horse was let out of the start gate. I was free.
I got home, I walked around a little before I stretched and watched the rain. A progression run is not what I set out for today, but gosh, I am glad I did it. Nothing like the weather changing to push you in a way you weren’t planning!
There are different kinds of PROGRESSION RUNS, but according to McMillan Running.com a progression run with a super fast finish is: a run that begins at a runner’s natural pace, then ends with a super fast finish. These types of runs are exhilarating and do not require a long recovery. They are fast enough to really stimulate your Speed and Sprinting ability but short enough you do not feel a lasting effect on your next run (but you must be accustomed to fast running or you might be sore).
Benefits of a progression run:
- Muscles get a nice warm up by starting out slowly
- Helps to increase the faster-stamina type training
- They are runs with an easier recovery
I I didn’t set out for a progression run today, but I got one in and it was FUN!