{"id":1558,"date":"2016-08-01T00:00:00","date_gmt":"2016-08-01T04:00:00","guid":{"rendered":"https:\/\/webinology.website\/nation2021\/progression-run-coachup-cross-country-training\/"},"modified":"2021-11-03T12:54:42","modified_gmt":"2021-11-03T16:54:42","slug":"progression-run-coachup-cross-country-training","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/progression-run-coachup-cross-country-training","title":{"rendered":"Progression Run | CoachUp Cross Country Training"},"content":{"rendered":"<p>Coach Amanda talks about progression runs.<\/p>\n<p><span contenteditable=\"false\" data-mce-object=\"iframe\" class=\"mce-preview-object mce-object-iframe\" data-mce-p-allowfullscreen=\"allowfullscreen\" data-mce-p-frameborder=\"0\" data-mce-p-src=\"https:\/\/www.youtube.com\/embed\/MWuNDKgE86E\"><iframe data-src=\"https:\/\/www.youtube.com\/embed\/MWuNDKgE86E\" allowfullscreen=\"allowfullscreen\" width=\"560\" height=\"315\" frameborder=\"0\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><span class=\"mce-shim\"><\/span><\/span><\/p>\n<p>Amanda: Hi, I\u2019m coach Amanda. Today we\u2019re talking about a progression run. We wanna start off easy, a nice easy jog to get into your warm up. Maybe 15 minutes to a half hour. Then you wanna kick it up a little at the end, so go another 15, 20, 30 minutes at a little faster pace. Think about ten percent harder effort for the second half of your run. If you\u2019re looking for a more advanced progression run, try to run six to seven miles warm up to ideally do this on your longer run day. After each mile after that, you\u2019re gonna pick it up a little more. So pick it up ten percent again for the next mile \u2018til you\u2019ve done about ten miles.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coach Amanda talks about progression runs. Amanda: Hi, I\u2019m coach Amanda. Today we\u2019re talking about a progression run. We wanna start off easy, a nice easy jog to get into your warm up. Maybe 15 minutes to a half hour. Then you wanna kick it up a little at the end, so go another 15, [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":1559,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[],"class_list":["post-1558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-videos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Progression Run | CoachUp Cross Country Training - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.coachup.com\/nation\/articles\/progression-run-coachup-cross-country-training\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Progression Run | CoachUp Cross Country Training - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\"Coach Amanda talks about progression runs. Amanda: Hi, I\u2019m coach Amanda. Today we\u2019re talking about a progression run. We wanna start off easy, a nice easy jog to get into your warm up. Maybe 15 minutes to a half hour. 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