Progression Run Question

I think a third option of 6 miles progression would be even better: Start at 8 Min / mile, work down to 6:30 by mile 3, 6:20 mile 4, 6:10 mile 5, and 6:00 would be even better. If you want them doing threshold pace then say it's threshold pace. I'd agree though that 5:40 is a bit quick for their abilities and they would've been going too easy on the earlier part of the progression.

Just run baby.

A third option wrote:

I think a third option of 6 miles progression would be even better: Start at 8 Min / mile, work down to 6:30 by mile 3, 6:20 mile 4, 6:10 mile 5, and 6:00 would be even better. If you want them doing threshold pace then say it's threshold pace. I'd agree though that 5:40 is a bit quick for their abilities and they would've been going too easy on the earlier part of the progression.

+1.

Especially earlier in the season like where you are now. You will do a ton of work at threshold pace during the season is my guess, so this is a good time to let them check out their different gears and to get a better sense of what shape they are actually in now. It is tough if you cannot observe them during these workouts to get a sense of the relative effort at the various paces - especially since you are dealing with young kids who probably don't have enough experience to give you good feedback. But it is still a good idea to get them some time a little above and a little below threshold pace at this time of year.

CoachB wrote:

Two potential types of progression run, which is more valuable at this point of the training cycle? (3 weeks after the end of cross country, building up to spring track) Athletes are mid 17 min 5k types

1. 6 miles, start at 8 min / mile and gradually work to 6:30 by mile 5. Mile #6 @ 5:40

2. 6 miles, start at 8 Min / mile, work down to 6:15 pace by the end of mile #3 and hold for the last 3 miles.

I sent kids out on a progression run yesterday and a group of my varsity boys came back with the splits described in scenario #1. I felt like they ran the last mile a little fast, since they were hitting almost 5k race pace. I would have prefered to see scenario #2 where they are spending closer to 20 min at around threshold pace.

Both have benefits. A slower progression you could do almost everyday as a normal run. How about finish the 2d option with the 5:40? Do both? Do neither? Nothing magical. Run everyday. Run progressively harder when you are able. Throw some some serious miles when you are able. Run easy when you need to.

Alan

Lots of good ideas. Thanks

The way that I felt is that the way they ran it wasn't really great as an aerobic power developer because they really only spent 5:40 or so at a pace that would require max aerobic power. It wasn't really a great LT developer either, because most of the run was done at a pace that was quite a bit slower than LT

I like the concept of 6:20, 6:10, 6:00 for the last 3 miles, but I think that they might have found that really tough. Maybe more like 6:30, 6:20, 6:10 for the last 3.