Running: My obsession with Progression Runs

For those who follow my runs on Strava regularly, it must be quite obvious by now that I am obsessed with my pace in general and progression runs in particular to the point that 90% of my runs are progression runs. If you want to know what a progression run is all about and why I am obsessed with it, please read-on.

What is it - Progression run is a way of gradually increasing the pace of your run from start to finish such that your first kilometre is the slowest and your last kilometer is the fastest with every kilometer being faster than the previous one. I first came across this in Nike 10k training plan and have been obsessed with it ever since.

Why am I obsessed with it - I find it to be a more natural way of running as it brings the best out of me without tiring me in the process. My recovery time is very low which allows me to continue my day-to-day activities without feeling tired all day. This is an excellent method to build endurance which allowed me to scale from 10k to Half Marathon distance with relative ease. I love finishing a run feeling good at the end of it. Progression run helps me achieve exactly that!

How does it work? -  Starting slow and building up speed helps the body warm up before actual workout happens. Running at your average speed or below the same is much  easier on your body when it is done after you are well into a run rather than attempting to do the same from the begining of the run. This is reflected in the lower average and peak heart rate recorded during the run.

How to plan your run - Planning and executing a progression run is easier with shorter distances compared to longer ones. I suggest you try this out on 3k or 5k distance depending upon your comfort level. e.g If your average 5k pace is 6:30, start at 7:20 or 7:30 and increase pace gradually. Let the last kilometer or two be below your average pace.

I have been able to run 7k progression runs successfully. For distances longer than 7k, breaking the distance into smaller stages and treating it as multiple progression runs is a strategy I have followed. I do not know if this is an accepted practise, but it has worked for me.

Some common mistakes to avoid. An obvious mistake to avoid is running too fast too soon. This puts a lot of stress on the muscles and your heart rate goes out of control. Over a period of time I got better at doing it without being consious of the same. For longer runs, cutting 2-5 seconds per kilometer is a better way to achieve this.

Happy Running!

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