Hey Runners! If you want to run negatives in your next race, learn to run against fatigue, improve stamina and aerobic fitness for your longer runs then try a progression run.
What is a progression run?
A progression run is a type of speed work that involves starting your run at a comfortable easy pace and then ending the run at a faster pace so that each mile progressively becomes quicker. My example below is a 5k progression run I did last week. The goal with such a run is not ONLY to run faster but to think of splitting your run into thirds or three sections. The beginning should be a slow pace, the middle a medium comfortable pace and the end, a faster pace. The final third should be your race pace. If you are attempting progression runs for a half or full-marathon distance, then your final third would be your race pace.
Lizette's 5K progression run
How to complete a progressive run safely: Always select a distance you are already used to and have an established comfort with (if you've only run 5 miles, maybe don't jump to a 10-mile run). Don't forget to warm up! Dynamic Warm-ups can prepare your nerves, muscles and heart and reduce your chance of injury. Check out our dynamic warm-up HERE!