From the CoolRunning.com message boards comes this poetic description of the art of training by KudzuRunner:
"I've always felt that there was a great deal of magic socked away in each runner's body—'places,' if you will, that we can sneak up on, access, within a given run, if we're willing to ease back at crucial moments, warm up slowly, listen deeply and honestly to our bodies. HR monitors can help us isolate them; understanding the underlying physiological principles can give us the patience to segue effortlessly into them rather than demanding that they appear. But the magic still finally lives in the deep, sympathetic listening that we need to engage in: listening to the subtle rising and falling energies of our bodies at work. No amount of technology can ever replace that listening."
This reflection on the importance of running by feel perfectly sets the stage for a detailed post written by John Kellogg on the Let's Run forums in 2005. Kellogg’s piece expands on the philosophy of intuitive training, offering practical insights into finding that "magic" during progression runs.
Progression Runs: Your Gateway to the Magic
John Kellogg’s insights from 2005 serve as both a practical guide and a philosophical framework for understanding why progression runs are such a transformative tool. He encourages runners to embrace the idea of effort over pace, to trust their internal dialogue, and to use progression runs as a means of building fitness while connecting deeply with their bodies.
This approach is not about grinding through workouts or obsessing over numbers; it’s about crafting runs that feel fluid, intentional, and productive. Progression runs allow you to start gently, discover your rhythm, and finish strong—all while training your body and mind to work in harmony.
Bringing It All Together: The Power of Rhythm
When done correctly, progression runs aren’t just workouts—they’re experiences. They teach you how to warm up slowly, listen to your body, and gradually reach a high-end effort that feels exhilarating rather than exhausting. This rhythm—moving smoothly from relaxed to challenging—creates a kind of "flow state" that is both empowering and enjoyable.
By leaning into this process, you develop not just fitness but wisdom. You’ll learn to sense when to push and when to hold back, and you’ll begin to trust your own body as the ultimate guide. Over time, these skills translate into more effective training, better racing, and a deeper appreciation for the art of running.
Two Variations of the Progression Run
1. Progression to Threshold Pace
This variation is designed to cut down to your threshold effort, the pace you could sustain for about an hour in a race setting. It builds fitness gradually while emphasizing control and aerobic efficiency.
Structure:
Start Easy: Run the first 10-15 minutes at a relaxed, conversational pace. This phase warms you up and prepares your body for the gradual increase in effort.
Build Steadily: Over the next 15-20 minutes, progressively increase your effort. Transition smoothly from easy running to a strong, steady pace just below your threshold.
Threshold Effort: Finish the last 10-15 minutes at threshold pace. This should feel “comfortably hard”—challenging but sustainable. Your breathing will be strong, but controlled, and you should be able to speak in short phrases.
Cool Down: Jog for 10 minutes at an easy pace to recover.
Why It Works: This variation builds endurance and trains your body to clear lactate efficiently, improving your ability to sustain faster paces over time. It’s an excellent workout for mid-season training blocks or as preparation for longer races.
2. Progression with a Hammer Finish
This version allows for an exhilarating final push, tapping into your anaerobic capacity and building mental toughness. However, it should be done sparingly and with care.
Structure:
Start Easy: Begin with 10-15 minutes of very easy running. Keep this relaxed and deliberate to set the stage for the build.
Build Steadily: Over the next 20-30 minutes, gradually increase your pace. Move smoothly from easy running to a strong, steady effort just below your threshold.
Hammer Finish: In the final 2-3 minutes, release the hounds. Push well beyond your threshold pace, running as fast as your body allows while maintaining good form. This should feel exhilarating—a powerful, controlled sprint to the finish.
Cool Down: Jog for 10-15 minutes to bring your heart rate down and recover fully.
Why Sparingly? As Kellogg wisely states, “There is a point at which you optimally build fitness; if you go beyond that point very often, you begin giving some of it away.” A hammer finish is taxing on your body and nervous system, so it’s best reserved for special occasions—perhaps once every few weeks. Used judiciously, it can boost your fitness and confidence. Overused, it risks burnout and diminishing returns.
How It Should Feel: The hammer segment should feel thrilling but controlled. You’re pushing to your limit without straining beyond it. When done correctly, you’ll finish the run feeling exhilarated and strong, not completely depleted.
Tips for Success
Flip Off the Pace Screen: Let effort, not numbers, guide your run. Hills, wind, and fatigue can all skew pace metrics, but your body’s feedback will always steer you correctly.
Stay Smooth and Controlled: Avoid sudden surges. Transitions between paces should feel seamless.
Practice Relaxation: Even as the effort intensifies, focus on staying relaxed and maintaining good form.
Keep High-End Running in Check: Progression runs are incredibly effective, but there’s a tipping point. Too much high-end running can lead to overtraining. Aim for balance and listen to your recovery needs.
Final Thoughts: Let the Pace (and Magic) Come to You
Running is often described as both a science and an art. The science provides the framework: understanding thresholds, lactate clearance, and effort zones. The art lies in listening to your body, finding your rhythm, and letting the magic emerge naturally during a run.
As Kellogg reminds us, “There is a point at which you optimally build fitness; if you go beyond that point very often, you begin giving some of it away.” Progression runs embody this principle. They teach us to train intelligently, to respect the balance between effort and recovery, and to cultivate the joy and freedom that make running so special.
So the next time you lace up, try flipping off your pace screen. Let the run unfold naturally, and allow yourself to discover the magic hidden within. When you train by feel, the rewards go beyond fitness—you’ll uncover a deeper connection to the sport and to yourself.
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