Rivets - Paula's Progression Run
Shuttle Runs
28/01/2020

Training Information

Training Name Rivets - Paula's Progression Run
Training Type
Shuttle Runs
Training Date 28/01/2020
Start Time 19:00

Training Details

Warm up: 10 min easy run to the roundabout where Wendover Road joins with Wendover Way.

Main session: Progression run - 10 min easy, 10 min steady, 15 min tempo.  Going up a gear each time with each sector being faster than the previous.

The route starts at the roundabout Wendover Road/ Way heads up the Wendover Road past the Tennis Club and then left onto Bedgrove until you reach the Tring Road. Turn left and continute along the Tring Road until you reach King Edward Avenue, continue along King Edwards Avenue until you reach the start at the roundabout at Wendover Road.  For the speedy ones you may need to do part of the loop again to complete the 35 mins, you can then turn round and run easy back to the roundabout.  For those who don't complete the loop within the 35 min you can run easy back along the route to the roundabout.

 

Cool down: easy run back to the club.

Why a progression run?

  • You can test your training progress or see how the legs respond to race pace.
  • Build up to speed over a few miles, and then importantly, aim to hold it.
  • Starting easy, and then progressing to a steady effort before a faster finish can be more difficult than simply doing a warm-up followed by intervals or a tempo run.
  • This will teach you to work  on tired legs in the second half of a race, which will help visualising for a fast finish or otherwise known as a 'Rudgy finish'!!