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Workout - Progression |  |
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See the Index for more topics, information, hints and tips.
See other types of Running Workouts.
Do a warmup of ten minutes. After warming up, do a series of about four periods of ten minutes each. During each period increase your speed by about 30 seconds per mile. The last period should be faster than your goal race pace. Adjust the time and the speed of each period based on your training plan.
At the end you’ll want a five or ten minute cool down. These are great practice for doing negative splits (running the last half of a race faster than the first) which means that you are finishing strong.
Benefits: Builds strength, speed, endurance, increases aerobic capacity; develop good, more efficient form; kick at the finish. Practice for doing negative splits.
