Progressive Runs

Sometimes we are stale, sometimes our body doesn't fall into a rhythm like we want, and sometimes we need a hange.

Progressive runs. 

When you are feeling a little tired or are not bouncing down the steps to go training instead of cancelling the session and not going training try doing a progressive run. 
What is a progressive run? As the name states it is a run where we progress in our speed, so basically we speed up during our run. This may seem simple and the goal of most runs, but the difference is that we start of really really slowly, and then speed up to slow, speed up to slower than normal, speed up to normal training speed, and then over the last section of the run we continue to progress our speed up until we are nearing 5 or 10km race pace. How exactly this run is split bepends on what you have done in training the days before and what is planned in the coming days. A basic breakdown would be 40 Minutes running: The first 5 Minutes is run 2 at Minutes slower per km than your normal training pace, the next 5 Minutes at 60-90 seconds slower per km than your normal training pace. 5 Minutes at 30 seconds slower than your normal training pace, 5 Minutes at 15-20 seconds per km slower than your normal training pace, 10 Minutes at your normal training pace, 5 minutes at 15 seconds faster than your normal training pace, and then 4-5 minutes at 30-40 seconds faster than your normal training pace. This is followed by a very short and easy jog to end the run before slowly walking. You will find your average heart rate for the whole session is relative low, but the faster section at the ends leaves the body feeling good. This session works on the bike and with swimming too. The principle is that we just give the body a little longer to warm up and loosen up.