Workout of the Week: Mini Tempo Progressions

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

This workout is a favorite of mine. Why? Because it forces you to patience, as I wrote about in this post. Start off the work interval too hard, and you’re gassed by the end. This is the reverse. You save your best stuff for the end. I think the session’s greatest benefit might also be mental. I love feeling stronger the longer I’ve been running (or cycling, or swimming). Descending intervals are quite common in swim workouts, which is part of the reason I think swimmers have such a great feel for pacing and effort. This session uses the same concept, except applied to running. I’ve found it has many of the same benefits.

For precision, I recommend doing this workout on a treadmill. It can also be done without a treadmill, using perceived effort (PE) as the primary feedback.Craig_0081

20 minute warm-up

5x 5 minutes, descend 5 seconds each minute / 2 minute easy jog between each

(Example using pace: 1: 6:45 / 2: 6:40 / 3: 6:35 / 4: 6:30 / 5: 6:25)

(Example using PE on a 1-10 scale: 1: 7 /2: 7.5 / 3: 8 / 4: 8.5 / 5: 9)

5 minute cool down

(60 minutes total)




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