Progression run

A progression run starts easy and finishes faster: each part is a little quicker than the one before.

• Classic format in thirds: easy, then steady, then the last third at around half-marathon pace, a comfortably hard effort.
• Fast finish version: an easy run of 40 to 60 minutes whose last 10 to 15 minutes get gradually faster.
• It teaches you to pace yourself and to run fast on tired legs, with less fatigue than a tempo run.
• Once a week or every two weeks is enough: it can replace a tempo run or end a long run.

Start slower than you think: the run should end strong, not as a struggle.