PREFONTAINE

hi PRE. i think you have some great goals set up.

regarding your question on progression runs - i think it's a great idea. that is actually one of my favorite types of runs to do, especially at the end of a long run. it teaches your body to run fast when it is tired and use fuel more efficiently in the later stages of a race. so, your proposed splits were: 8:30, 8:30, 9:00, 8:50, 8:40, 8:30, 8:20, 8:10, 8:00, 7:50, 8:30, 8:30

i think the actual progression part looks good, but i would run the beginning miles a bit differently. keep in mind that everyone is different, so if you think those paces will work for you, by all means do it that way. but personally i think it would be harder to switch gears to faster paces after starting out at 8:30 and then slowing to 9:00. i would consider starting at 9:00 and maybe doing two or three at that pace. then you can gradually decrease the pace with each mile. don't worry so much about hitting the exact splits -- just focus on effort. gradually increase the effort with each mile, just don't increase the speed too rapidly. it looks like in your final mile of the progression run you will be running at your 5k race pace, which is a solid way to end the workout, especially after a good amount of miles at an honest effort. this will definitely train your body to fight off fatigue at the end of a race (of any distance).

it looks like your final two miles are slower for a cooldown, which is smart, but i would not even worry about the pace for those final two. give it your best effort in the progression run, and then you can jog the cooldown - run at a pace that feels good and helps bring the HR back down.

Allie.

Thank you very much for taking the time to write to me. I agree with you. I should start off with 9:00s versus 8:30s for the progression runs.

And you typed so much. Thank you for sharing your ideas.

Hi again Allie.

And thank you for remarking on the goals I set up.