Progression Run

I started 2012 off with one of my best executed races, the Myrtle Beach Half Marathon. It's no longer my PR, but still the best execution in my heart.  I had near perfect control and consistency on my pace the entire 13.1, which attributed to a negative split.  Anytime I run a negative split, it's usually a PR. It's just smart racing when you're going long.  (A negative split is when you run the second half of a race faster than the first half.)  While I have sped up my race times since February, I haven't been as solid in the negative split department.

Adjust start setting based
on your own comfort level.

I run intervals and tempos regularly, but yesterday, I was reunited with an old favorite called the progression run.  Progression runs focus on steady acceleration throughout your run.  You pick your starting pace and increase speed in tiny increments as you cover miles. It teaches your body to run fast(er) on tired legs. This is perhaps the easiest introduction to speedwork for beginners.

My hubby was out of town this past week, so with 24/7 kid-duty, I was forced to use the treadmill once again. I find treadmill running extremely boring and the miles take forever. Somewhere along the line, I turned my 'mill runs into a bit of game, thus creating my own style of a progression run.  It's hard not to constantly look at the treadmill dash, so I use that as part of this run.

Here's how I run a progression run on the treadmill... Start at your comfort pace. For me, that's 6.0mph or a 10 minute mile.  Each half mile, click the speed up one notch. These tiny slices of speed are not overtly difficult for your body to adjust. Whereas on the open road, it's hard to increase your speed in such small increments. In the final mile, I like to challenge myself and raise the bar more often - every 1/4 mile. This is where you really find out how much speed you still have left in tired legs! I always include a cooldown to help my legs recover.

The constant change in pace keeps this run fresh and exciting - even on the dreadmill. Before I know it, my workout is done and I scored a solid sweat!

Read more on progression runs from Greg McMillian HERE. He goes more in depth on the variations, as well as the benefits to your training.

Have you tried a progression run before?

How do you cure treadmill boredom?