My Progression Run

Lately, I've really enjoyed doing a progression run once a week. I start by walking, then move to slow jog (10 minute/mile pace), then slowly increase the pace every 1/10 mile by 0.1 mph. It seems insignificant, but those 1/10 mph increases add up! Within 3 miles, you are running at 9 mph. I usually hit my lactate threshold around 6:20 min/mile (breathing pattern changes quickly) and hold it there for about 1/2 mile, then go back to "nice jog" (about 7:40 pace) for about 1/2 mile, and finally finish with a walk. Great workout with a fairly small chance of injury since everything is very gradual.

Garmin Connect Data:
http://connect.garmin.com/activity/336853795

Check out that graph of the gradual pace progression (red line is speed)...and my running cadence (black line)!