Progression running - my experience

[Whatsapp]

This morning I decided to try the progression run posted by Pianoteacher * a couple of days ago on my usual ‘speed’ run day. I’ve always tried to work toward negative splits in my running, but have not tried this in any ‘formal’ way before.

As I have not been running consistently regularly over the past few weeks and have not done any speed runs for over a month, I opted to ease myself in more gently. So, I elected to run a 5k rather than 5miles and work the splits per km. My best 5k pace is 5:00/km, but again for easing in, I worked up to 5:20/km, as follows:

Pace (per km)

Planned / Actual

1st 6:00km / 5:59km

2nd 5:50km / 5:49km

3rd 5:40km / 5:40km

4th 5:30km / 5:30km

5th 5:20km / 5:19km

The first split was nice and 6:00/km is my usual east pace on longer runs so it felt quite comfortable to start. I like the idea of being able to warm up within the run into a faster pace too.

Although, in order to hit on or near the right times it involves a hell of a lot of checking watch or phone throughout. This may be annoying to some, but I like this challenge of controlled pace. It reminded me of using the myasic app a couple of years ago where pace was monitored and updated throughout.

Without constant checking of pace, it would more likely descend into a late sprint around 8-900 metres to catch up lost pace which, although probably a good workout, I doubt is in the spirit of the progression run.

But by monitoring pace, it allows for quite a nice gradual increase over the km which makes it a bit gentler than fartlek or intervals, where there are abrupt changes in pace. Although if I was working towards a faster split this would have been a much tougher challenge.

However, it is a nice challenge that I will definitely be doing again – albeit with some tweaks. With the flexibility to play with pacing and distance to suit all plans (for the record if I was doing a longer run, I would opt for mile splits over km ones, otherwise you would have to start so far back on your pace the first few kms would be little more than strolling). It pushes you, but your overall time (if it matters to you) will probably be less than if you ran at tempo or intervals. I don’t mind that myself.

All in all, Its nice to have another running option to play with. Especially for those of us on this forum who are often putting in a lot of miles each week.

* healthunlocked.com/marathon...

[linda9389 Administrator Marathon]

That's amazing pacing there - I'm super impressed!

[Whatsapp Half Marathon in reply to linda9389]

Thanks Linda. I actually enjoyed the challenge of trying to get my pace to fit. Luckily, a quiet route on well maintained pavements.

[roseabi Ultramarathon]

I'd like to try this and see how I get on in my watchless way - maybe in a couple of weeks time 😊😊😊

[Whatsapp Half Marathon in reply to roseabi]

A great challenge to try and run it by feel. I think I would probably tend to overcompensate and go too fast. Look forward to seeing how you get on.

[roseabi Ultramarathon in reply to Whatsapp]

You're on! 😄

[SaskAlliecat Half Marathon]

Nice! Great pace control there whatsapp! I'll have to keep this in mind when I'm done my training plan and looking to change things up a bit.

[Whatsapp Half Marathon in reply to SaskAlliecat]

Thanks Sask. Luckily it was early and the streets were clear, as I did have to check my phone a lot.

[Tbae Metric Marathon]

Brillant,interesting and thought provoking.

Have not got your pace or endurance but it remains a useable tool.

👊💥🏃‍♂️⭐️👏👏

[Whatsapp Half Marathon in reply to Tbae]

You can set it to whatever pace and distance suits you, and build up from there.

[Tbae Metric Marathon in reply to Whatsapp]

Yes Dave.Your just so helpful.⭐️

That’s what I was planning.🤔

I am trying the opposite also, eye balls on stalks, and then try to keep going.Only over 1 km.

I have a 1 km cob flat run with markers for the birds on a wall every 15m🤔 that I could use for negative splits or oxygen debt runs.🤔🙈

At present I have done my other left Achilles.

You are an inspirational Dave.

Keep trucking.

👊💥🏃‍♂️⭐️👏👏💪

[Whatsapp Half Marathon in reply to Tbae]

Seems to be few on here with Achilles injuries at the moment. Hope you mend soon.

A flat out 1km is quite a challenge; however, one to which you are no doubt more than equal. 🏃🏃🏃🏃

[Tbae Metric Marathon in reply to Whatsapp]

Yes picked that for the speed challenge.

May make that 400m/500m next time.

👊💥🏃‍♂️⭐️👏👏

[Whatsapp Half Marathon in reply to Tbae]

I definitely see the benefit of choosing a shorter section for speed. I have always opted for 5k more out of habit. I will go for a shorter distance next time.

[Colinsmith Half Marathon in reply to Tbae]

I know you will, but make sure you’re fully warmed up before you go for your speedy 1km. I’ve been pretty lucky with injuries (touch wood) but it’s always been speedy intervals or pushing for a PB at parkrun that have caused something to go ‘ping’ for me. I’m not the best at warm up..

[HeavyFoot Half Marathon]

As only a recent 10k graduate I am gobsmacked by the notion of negative splits. By the last kms in any run I’m hanging on like grim death. Perhaps this will change over time.

[Whatsapp Half Marathon in reply to HeavyFoot]

When I completed 5k I ran every run at pace. It took me a while to realise that I got better overall run times when I started my 1st mile/km slower. This meant I had more in the tank at the end and finished stronger.

[Sandraj39 Half Marathon]

Wow - great splits Whatsapp! Do you set the pace on your watch? I know I did this once on my Garmin but now prefer to run more by 'feel'. Interestingly, a good runoff me, is very often one with incidental negative (or close to!) splits, although when I'm in a race I can't seem to help setting off to fast!🙂

[Whatsapp Half Marathon in reply to Sandraj39]

No I ran with my phone in my hand. I normally by feel too, whilst listening to music or podcasts. Although, I was so focused on my pacing that the run just flew by really quickly.

[Windoze Half Marathon]

Hmmm interesting! Like the idea of this. Thinking it would also be helpful to those who are finding their different paces. That said I'm an interval junkie 🤣

[Whatsapp Half Marathon in reply to Windoze]

Its always nice to try something new. Especially when you've been running a while.

[pianoteacher Marathon Half Marathon]

Fab pacing there! It's quite fun isn't it 😁

I'm going to try the 8km/5 mile version again maybe Monday but do it in miles. I spoke to one of the club coaches yesterday about why my legs hurt so much at the beginning and he felt that I was running too far below my natural pace which meant I was also altering my gait.

Think I might really struggle to pace it as I understand how it feels to run the km paces but have no idea in miles!?! 🤷‍♀️

[Windoze Half Marathon in reply to pianoteacher]

Yeah pacing from kms to m can be confusing. I use this

active.com/fitness/calculat...

Short runs I use Km...longer I use miles

[pianoteacher Marathon Half Marathon in reply to Windoze]

Thanks x

[Whatsapp Half Marathon in reply to pianoteacher]

Yes, it is. I realised this morning doing a 10k how badly my pacing is out over that distance, not having run 10k as a specific race distance for a long time, so I think the progression runs are going to help with that.

As for the miles/ kms, I reckon a couple of runs and you will have nailed it.

[pianoteacher Marathon Half Marathon in reply to Whatsapp]

Ran with my watch set to miles today and was OK at judging my speed - I was thinking kms in my head then converting it but I think it's probably something I could get used to. Thinking I might give my 10k race on Sunday a go in miles. It's very hilly so I'll need to be thinking about running to effort rather than pace anyway x

[Whatsapp Half Marathon in reply to pianoteacher]

Other than making sure I am not going too fast (I always am) at the beginning of a race, I don't normally look at my pace again after the first 2-3km. I like that running by feel. If I have been training consistently beforehand then I usually get it about right. As long as I have set myself up well in the first part.

Good luck for Heathfield 10k on Sunday. Should be a good event.

[pianoteacher Marathon Half Marathon in reply to Whatsapp]

Thank you 😁 Haven't specifically trained for this so I'm just going to wing it! Should be alright as I run 10k every Wednesday and around 8k every Friday its just that they're never non stop. Lots of runners from my club are doing it so I'll just latch on to someone I know is of a similar standard to me and hope for the best 🤣

[Decker Ultramarathon]

Nice work whatsapp! The watch definitely helps for these, doesn’t it? A couple of the elite guys in our group do this one often. There must be something to it.

[Whatsapp Half Marathon in reply to Decker]

Its definitely good for learning to control pace and for keeping yourself in check at the beginning of a run. Not sure yet whether its harder to go slower than your legs want to at the beginning, or pushing faster at the end.