Running News Daily

Try this 5K progression run to build your speed, add some variety to your training with this endurance focused speed workout

When training for a goal, we choose to do certain workouts to develop our top-end speed and long runs to help our endurance – but what if there is a workout that can do both? The progression run is a gradual workout that involves a mix of speed and endurance. Its purpose is to boost your aerobic system while still running at a high-intensity effort.

Progression runs tend to start at an easy pace and gradually build up to paces around your goal 5K pace or faster.

The 5K progression workout

To start, base the workout off your previous 5K time (if you have a 5K PB of 25:00 – you’ll want to start the first kilometer around 6:00 per/km).

After the first kilometer, increase the pace by 15 seconds (using the 25-minute PB as an example, 5:45/km) for the second kilometer. Do the same for the third and fourth kilometers, until you eventually get down to your race pace on the fifth.

As the workout evolves your body will get tired, which will make it tougher to increase the pace. It is important to make sure that you hit the pace on the first two kilometers. If you start too fast or slow, it will be hard for your body to perform at your aerobic capacity on the fourth and fifth kilometers.

This workout can be a fun way to add some variety to your training and a confidence booster if you can hit your race pace heading into a 5 or 10K race.