My “Bread & Butter” Workout

from Neely Runs

I had to look this phrase up because Bread and Butter is certainly not a staple in our house, but you know what is??? Progression Long Runs.

The art of a Progression run is honed over time, the key is to not be too aggressive too early. I suggest you choose a flat-ish route. Start out at your normal easy pace, and with each mile, increase the effort a little notch, so by the time you hit half way, you’re starting to focus, and by the final mile, you are working pretty hard. I like to do these at least once a month throughout a training segment with increasing distance to see progress. When my fitness comes around, it shines through and I have confidence going into my next race! Here are my splits for yesterday’s long run.

DATA: 16mi Progression, 1mi Cool Down

  • 1-7:58
  • 2-7:14
  • 3-7:02
  • 4-6:57
  • 5-6:46
  • 6-6:44
  • 7-6:37
  • 8-6:31
  • 9-6:27
  • 10-6:20
  • 11-6:12
  • 12-6:03
  • 13-5:54
  • 14-5:44
  • 15-5:34
  • 16-5:17
  • 17-7:05

Total Time: 1:50
Avg Pace: 6:30/mi

What is the workout that helps you know you’re fit and ready for your goals?

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