Feel-Good Progression Workout
The best part about this workout is that it can be done by anyone at any pace
If you were planning on racing this summer, chances are your race has been postponed or cancelled. You are not alone. Everyone is trying to find an alternative plan and to adapt, be it to a new routine, a new target or a new race. Your next personal best will happen on the tomorrow that you are planning today.
The way I manage my running is somewhat unorthodox, or perhaps it’s just old-school. I run a lot by feel, which is why one of my favourite workouts is a feel-based workout. I was first introduced to this workout on the fields of the Université de Moncton campus as a young teenager by one of my coaches, Joël Bourgeois. It has remained a staple through my years at the University of Guelph, and now, while working in Victoria with Joël Bourgeois and Hilary Stellingwerff. The numbers read simple, but when you do the workout properly, you will understand the strain.
A progression run is one in which you start slowly, build slowly and get progressively faster, finishing with a hard effort.
1. Activation: before you get started, I strongly recommend an activation. This is your body’s cup of coffee. Much like getting out of bed and having that perfect sip of morning coffee before a big workday, if you take the time to activate, you will have a better workout. (Leg raises, glute bridges or a few of your favourite yoga poses are all good choices.)
2. Set a timer on your watch to go off every 15 minutes, but look at your watch as little as possible during the workout. No one needs to know how long, far or fast you went.
3. Begin slowly, with walking or light jogging. This is to ensure that you have enough reserved for the latter part of the workout.
4. Do not rush. This workout is meant to help you better understand your own rhythm. If you go too fast, it will ruin the purpose of the workout. You will run out of gas in the end stages and be running a tempo instead of a progression workout.
5. Finish strong: try to finish the last minute slightly faster than your optimal race pace. Feel like a superhero!
6. Finally, relax into your cooldown, smile and enjoy your accomplishment.
2016 Olympic finalist Geneviève Lalonde is Canada’s most decorated steeplechaser. Originally from Moncton, N.B., she now lives and trains in Victoria.