Progression Times

Times for the last mile on the track of Wednesday's Progression Run. Great effort by everyone. It was comforting to see that most were close to their average 5k time pace for the season.

• Ian H. 5:02
• Ryan 5:33
• Travis 5:51
• Wes 5:56
• John ?
• Emma 6:35
  
• Ian M. 6:39
• Mariah 6:50
• Tara 6:56
• Connie ?
• Jordan ?

Progression Runs... as you know (or are finding out) are a major part of our training. What makes a Progression Run so special. These runs provide some stress to the body, but not too much. A Progression Run is considered hard aerobic training. Hard aerobic running is a very important ingredient to improving. Most running programs don't do enough of this, or none at all.

Anaerobic training is another important ingredient, but not nearly important as hard aerobic training. Anaerobic training consist of running repeat 200, 400, 800, 1600 at faster than 5k race pace. We do some anaerobic training to put the icing on the cake... which leads me to another running analogy.

Training is like baking a cake. The hard aerobic training is the actual cake. The anaerobic training is the icing on the cake, and the candles are the races. When you toe the line, blow out your candles and make a wish. The recipe for success.