The Simple Way to Successfully Progress Running Workouts, Part 1

This progression template is for race pace specific workouts primarily for 10,000m to 800m runners.

For 10 Mile to the Marathon the race pace specific workout progression is a little different, and I’ll cover it in a part 2 post.

The point of running workouts is to provide a strong stimulus to spur the adaption of the runner in the desired direction.

Recovery between workouts is where the adaption takes place.

1. Early race pace specific workouts will focus on speed and duration with long recovery intervals.

Example: For the 5K runner who wants to run 15:25 for 5K, an early workout would be 15 x 400m @ 74”. The recovery interval between 400s will be a long as needed so the runner can hit 74” on every rep. This session would afford the runner 18:30 of practice time at the desired goal pace which is 20% more time than will be spent running this pace on race day. In training, I’ve found the +20% time “rule” works well for developing a runner’s stamina at goal race pace.

2. As fitness advances, extend the rep distance without concern of the recovery interval duration. Do not change the duration of time spent at goal race pace within the workout.

Example: 6 x 1,000m @ 74/400m with recovery interval length as needed so the runner can run every step of the 1Ks at 15:25 pace.

3. Further advances in fitness will be expressed by a shortening of the recovery intervals without a slowing of the pace on the repetitions.

Example: 6 x 1,000m @ 74/400m with 60” recovery

4. Repeat steps 2 & 3 until the runner can perform 80-85% of the race volume at pace without interruption.

Example: 3 x 2,000m @ 74/400m with recovery interval length as needed to hit pace then advancing to 3 x 2,000m @ 74/400m with 60” recovery which eventually can advance to 1 x 4,000m @ 74/400m + 1 x 2,000m @ 74/400m.