Note: This series of tips provides a brief description of workouts that all runners should be familiar with.

PROGRESSION RUNS

Progression runs are simply any run that ends at a faster pace than the run started. Your weekly long run can be used as a progression run, but so can easy days, which is the preferred method of most Kenyan athletes, who start their easy runs extremely slow, yet by the end these athletes are movin'!

The reason I think progression runs are so important is that they teach and reinforce one of the keys to distance running success, which is to run the last 10-20% of the race faster than you've been running. This is called running "negative splits" (conversely, a positive split race is when you run the first portion of a race faster than the latter portions). Progression runs reinforce this habit both psychologically and physiologically. Mentally, you have to have the faith, even when uncomfortable, that you can run a faster pace than the rhythm you've been running. And when you actually speed up in the last part of a workout you teach your neuromuscular system this new "motor pattern," making it easier to do the same in a race.

Progression runs, whether on your recovery days or your long runs, are a great way to practice race skills and teach you body how to run a negative split race.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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