Progression run · 30 min
15 min easy, 10 min steady, 5 min at threshold.
Progression runs · Beginner, Intermediate
The session
Total distance
5.03 km
Est. duration
~30:00
Structure
3 blocks(3 reps)
Phases
Work
Easy · 15min
6:30 /km
Steady · 10min
5:40 /km
Fast finish · 5min
5:15 /km
How to run it
Start at easy pace for 15 minutes, move up to marathon pace for 10, and finish with 5 minutes at threshold pace. Each change should feel like a gear, not a surge. The easy start is your warm-up, so there's no separate one.
What it's for
Progression runs teach pacing: starting under control and finishing strong, which is how good races are run. They add quality to a week at a lower cost than reps.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.