Workout of the Day: 20’-20’-20’ Progression Run
20’-20’-20’ Progression Run
Intensity — Marathon pace advancing to 15K pace
Recovery — n/a
Exertion — 6/10
Context & Details
The traditional weekly long run is less necessary than you might think.
For the competitive runner, there is little value in such religiously repeated efforts. Performing a weekly long run (90+ minutes) can actually heighten the risk of injury and lower the quality of the training carried out during the week because of the degree of recovery needed from prolonged load on joints and muscles with increasing fatigue. Do not misunderstand, long runs have their place and value in a training program, but that is not weekly. Most likely the optimal exposure is somewhere in the 14 - 21 day range.
Then what type of run should replace a traditional weekly long run? Ideally something relevant to advancing key endurance performance variables, like lactate threshold, resistance to fatigue capacities, and running economy. A progression run at specific speeds satisfies these requirements. One of my favorites is the 20’-20’-20’ Progression Run. It’s simple, highly effective, and repeatable on a weekly timetable.
After a 10-15 minute warm up of easy running, the first 20 minute segment is performed at marathon pace. The next 20 minutes at half marathon speed. And the final 20 minutes at 15K race pace. The entire workout takes place just below lactate threshold while bettering both resistance to fatigue and running economy in a low stakes fashion. The cool down should be as desired, but not longer than 15 minutes so the entire running of the outing doesn’t last more than 90 minutes.