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How to progress from one workout to the next (without plateauing)

Writer's picture: Dylan BellesDylan Belles

While there is a time and place to revisit the same workout, I encourage you, if you’re coaching yourself, to be dynamic in both the design and execution of your workouts.


One of the best ways to enhance performance and achieve faster results is by consistently evolving your routine. There’s no better method than to slightly tweak the details of your workouts to elicit different responses from your body.


Consider this workout:


3 x 1 mile @ threshold pace with 1.5-minute rest.


This is a straightforward threshold session that many of us have done repeatedly. Threshold pace represents your 1-hour race pace.


Here are a few ways we can adjust this workout to challenge our bodies differently:


1. Increase Volume:

Try 4 x 1 mile @ threshold pace with 1.5 minutes rest.


2. Decrease Rest:

Opt for 3 x 1 mile @ threshold pace with only 1 minute rest between intervals.


3. Increase the Pace:

Aim for 3 x 1 mile @ a pace 5 seconds faster per mile than your previous sessions, with 1.5 minutes rest.


4. Alter the Terrain:

Vary the surface by performing 3 x 1 mile with 1.5 minutes rest on a track, road, or off-road terrain different from your initial session.


5. Add a Dynamic Variable:

Inject variety by alternating 200-meter reps at a pace 10-15 seconds faster than threshold, followed by 10-15 seconds slower than threshold for each mile. 1.5 minutes rest.


There are numerous ways to progress or modify a workout, providing a fresh change and challenge to your body. Incorporate these subtle changes and progressions, as they are paramount to enhancing your performance and making you a better runner overall.

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