Running 101: The 8 Basic Types of Runs

Progression Run

A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon down to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs. Because they’re a medium-effort workout, the recovery time is less than more intense sessions.

Example: 5 miles at natural pace + 1 mile at marathon pace + 1 mile at half-marathon pace

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