Progression Runs: Flexible marathon training alternatives
Posted December 21st, 2006 at 2:40 PM by Jenna Sumara
Section: Running & Training, Training Tips
It’s true, most runners love structure. There are countless training programs, workouts, etc that offer and promote such beloved precision and planning.
They detail exactly what pace to run at, for how long and on what terrain; often ensuring dependence on training assistants, sports watches and heart-rate monitors.
Although such training can be effective, it can also be very beneficial to take a break from such rigidity. These workouts offer freedom, alleviate a lot of the stress inherent to traditional training runs and will enable you to become more in tune with your body.
One example is the progression run. The concept is quite simple: You start out at a slow pace to give your body the sensation of embarking on a relaxing run. Complete relaxation and diaphragmatic breathing is the only focus. This allows the runner to unleash their inner speed. Progression runs can vary in duration, frequency and intensity - but all of them stick to the theme of a progressively, faster pace.
According to exercise physiologist Greg McMillan, this type of run can benefit anyone, from seasoned veteran marathoners who might be a little stuck in their training methods to the newcomer who have very little experience with ulterior training methods. McMillan explains:
“Progression runs are effective for three primary reasons: One, warming up your muscles by starting out slowly not only decreases your injury risk, but ‘primes’ the physiological pathways you’ll use in faster running. Two, and most importantly, progression runs allow you to increase the total volume of faster, stamina-type training you do across your training cycle. And three, this increase in the volume of stamina training comes at a very small price - recovery is relatively easy given the invested effort.”
McMillian recommends three progression running methods: Thirds, DUSA and the “Super Fast Finish”.
The first method, Thirds, can be easily amalgamated with your current training. You break your run into three equal parts; running the first third at a slow, easy going pace. The second third you increase to a normal running pace. Again, you don’t want to push yourself, but rather run at the pace that feels most comfortable and natural for your body. During the last third, increase your speed until you are running at a hard pace that is difficult, yet maintainable.
Thirds will help to increase your overall stamina and lactic acid threshold. You want this to be an easy run and should avoid drastic speed changes. Instead, gradually increase your pace at each interval. The tendency of many runners will be to do an all out run at the end of your workout. This is not the goal for Thirds. Your speed should be similar to your marathon pace. You could probably go faster, but you are working to increase stamina and overtaxing your body would be counter productive. Thirds can really aid in preventing injuries, such as muscle muscles, and can help to limit the trauma caused by over-training.
The second method is called DUSA where you run 75 to 90 percent of your run at a steady pace and then as you come to the end of your run you slowly increase the tempo. Competitive runners will find this increased pace to be similar to that of their half-marathon or even 10k speeds. DUSA’s are helpful if you need to cover a solid amount of training, but you can’t afford a long recovery time. McMillan says:
“Compared to a Thirds run, a DUSA involves a slightly faster pace for a slightly shorter amount of time, providing a slightly different stimulus to the body.”
Last but not least, is the “Super Fast Finish”; a training strategy used by marathoner Paul Tergat in preparing fro his record-setting Berlin Marathon. This type of progression run is rather self-explanatory. You run at a normal pace until the very end (approxamtley the last three to six minutes of your rotuine) when you gradually reach and maintain a “super fast” pace. This pace should be akin to your speed at the conclusion of a 5k.
“Super Fast Finish” runs will give you the benefit of a sprint run but the duration is short enough to limit your recovery time. McMillan cautions:
“That said, you must be accustomed to fast running before trying to run a Super-Fast Finish progression run; otherwise you’ll likely be sore from the speed.”
It is important that you do not over do it and understand that more, is not always better. Training for any endurance rate should include a steady and consistent level of progress, not an extreme regimen where you always work to ultimate fatigue and exhaustion.
Progression runs are high-quality replacements for your easy runs (because they won’t require long recovery periods). However, make sure to maintain your current schedule for rest days and never substitute such recovery periods with progression runs or other types of cross training. Otherwise, you can fall prey to over-training injuries such as shin splints, muscle pulls, etc.
Progression runs, by eliminating the stress and strict guidelines of traditional training runs, can add an element of fun to your routine; exemplifying and invoking the care-free enjoyment and pleasure of running that you first fell in love with.
Research sources and for further reading: [mcmillanrunning], [Let’s Run], [Running Times]
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Tags: berlin marathon, DUSA, easy runs, endurance, greg mcmillan, lactic acid threshold, McMillan, over training, pace, paul tergat, progression, progression runs, recovery, speed, stamina, Super Fast Finish, Thirds, training, training regimen, training routine, training runs
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The Final Sprint
A nicely written article that serves as a reminder to all to break up the training runs once in a while. I have tried progressive runs in the past (pre-injury) and have found the fast finish a very invigorating and motivating way to end an otherwise “long” run. Thanks.
December 22nd, 2006 at 11:05 am[…] Last Sunday, I did my first progression run of the year - it was a wonderful change from the long base pace runs I’ve been doing most Sundays. What is a progression run? Well, according to The Final Sprint: The concept is quite simple: You start out at a slow pace to give your body the sensation of embarking on a relaxing run. Complete relaxation and diaphragmatic breathing is the only focus. This allows the runner to unleash their inner speed. Progression runs can vary in duration, frequency and intensity - but all of them stick to the theme of a progressively, faster pace. - via TheFinalSprint.com. […]
February 6th, 2008 at 12:42 pm