3. Be Progressive
Being progressive means finishing workouts faster than you start them, and it's a great way to get better and drop your race times. Many athletes use weekly tempo runs to boost their fitness. A slight modification to your basic tempo helps your body develop the ability to finish faster on race day. Making every other tempo run a progressive tempo run is simple and effective.
Progressive Tempo Runs
To make your tempo run progressive, begin the tempo run about 20 seconds per mile slower than you normally would (a little more comfortable than 'comfortably hard'), then cut off 5 to 10 seconds per mile as you run so that you finish about 20 seconds per mile faster than your normal tempo run pace in the final mile. Being progressive helps your body prepare for the rigors of race day.
More: Why Lactate Threshold Is Crucial to Becoming a Better Distance Runner
Progressive Fast-Finish Long Runs
These runs simulate the final few miles of a race, during which your perceived effort increases even if your pace doesn't.
Fast-Finish Long Run
To properly execute your fast-finish long run, begin at an easy pace for the first several miles, then use the final 3 to 4 miles to gradually drop your pace so that the final mile is at an effort that feels between 5K and 10K race pace. If you're familiar with the fast-finish long run and want to up the ante, extend the fast portion by a few miles.
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