Progression run · 40 min
15 min easy, 15 min steady, 10 min at threshold.
Progression runs · Beginner, Intermediate
The session
Total distance
6.86 km
Est. duration
~40:00
Structure
3 blocks(3 reps)
Phases
Work
Easy · 15min
6:30 /km
Steady · 15min
5:40 /km
Fast finish · 10min
5:15 /km
How to run it
Start at easy pace for 15 minutes, move up to marathon pace for 15, and finish with 10 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.