From Coach Toby…

Nice job on the Stanyan Street hill!

This week we switch from hills to (mostly) flats for our first progression run of the season.  

Preface…

Whereas it’s intuitive to speed things up near the end of a race, as runners we often do not integrate this type of running into our training. On the flip, many of us have been caught starting a race too quickly… and have suffered for it. 

A progression workout begins at a slow easy pace and gradually speeds up throughout the run. This week’s run is known as a Thirds Progression. After our warm-up, you’ll run three consecutive miles – each progressively faster than the last. 

A watch is recommended for this workout. Use your GPS, smart watch, or phone.

Benefits:

• Stamina & mental fortitude
• Injury prevention
• Learning how to run harder when fatigued
  Learning how to start slow and finish fast
• Fitness and training insights

Workout:

Warmup (1M) + range of motion exercises: https://www.strava.com/routes/3067876843911781648

Progression (1.12M 3x): https://www.strava.com/routes/3067323033236343560