Solid progression run this morning. I feel like my legs are coming back under me. Hal Higdon's progression runs are usually time based, so a set duration (between 3 and 60 minutes) in which you are supposed to slowly increase your pace to get to about race pace around 3/4 or your run and finish easy. I usualy do them more straight forward, splitting my pace increase in increments of 5 minutes. This morning was a 30 minutes run so I wanted to go easy (5:30 or so per km) for 5 minutes, then increase the pace to 5:10 for 5, then 4:40, then 4:25, then 4:10-4:15 before going back to 5:30 as cooldown.
Kinda screwed up as I went to my fastest pace after 19 minutees instead of 20 but otherwise it went very well.
laps and paces
1) 5:37/km
2) 5:03
3) 4:36
4) 4:20
5) 4:09
6) 5:26
All laps were between 0.9 and 1.2 km in distance...
Remember yesterday's mile pace talk. In today's run I, Strava's telling me I did my third best one mile time in training, that is there was a one mile stretch that I did in 6:41. Sure, it's not a one mile and then stop, but it's a far cry from the 5:51 I will need to pull out for every 400m reps tomorrow.
Regarding that intervals session of tomorrow, I've pretty much settled down to doing 400m hard (@mile pace, 3:38/km or 1:27 per 400m) then 300m rest that I will walk for 150m then jog easy for another 150m. That's gonna be a pretty rough 50 minutes or so but that's how you improve your speed. You get out of it what you put into it!
FM