3 progression workouts to transform your training
These progression sessions will help you smash race-day targets, boost fatigue-resistance and dial-in discipline
If you have ever started off strong on race day but found yourself falling apart at the closing stages, a progression run may be the ticket to elevating your performance. In a traditional progression run, a runner starts at an easy pace and gradually increases their speed throughout the run, finishing faster than they began. The progression training session aims to train the body to run efficiently, and to build endurance while gradually increasing the effort level.
Progression workouts are versatile and fun to switch up: run them by pace or by Rate of Perceived Exertion (RPE), on trails or on roads, and adjust the distance and time to suit any goals.
Because your body is properly warmed up in a progression session before you begin any tough effort, you have a lower risk of injury than in many other hard-and-fast traditional speed workouts. You’ll also recover more quickly from a progression session than you would with faster-paced intervals. We have three progression workouts you can slide into your training schedule this week–you’ll reap the rewards with tireless legs next race.
For all of these workouts, make sure to use the beginning of the run as your warm up, taking it very slow and easy.
Thirds progression run
A thirds progression run gives your aerobic capacity a boost while you practice managing steady pacing, and simulates using discipline during the initial stages of a race.
For this workout, break up your run into three equal parts. It doesn’t matter whether you train using distance or time; split the total up accordingly.
Begin running at an easy pace and gradually speed up as you enter the next third of your run. Make sure your speed changes are slight and not abrupt: each pace should feel sustainable.
If your progression run is scheduled for 60 minutes, run the first 20 minutes at an easy pace, the next 20 minutes at a race pace, and the last 20 minutes at a pace that is 10 seconds faster than your race pace.
Cool down with five minutes of very easy running.
Fast finish progression run
Finishing a progression run quickly will help you crush that fast race-day kick. This workout is the perfect way to push mind and body to simulate racing conditions, without overtaxing yourself, and needing extra recovery time.
Start out at an easy pace or effort and extend that throughout most of this session, leaving only four to six minutes at the end for your hard effort. The final few minutes of this workout should be a much harder effort than in your other progression runs because the fast running time is much more limited.
Think of your 5K race pace or effort for the last section.
Cool down with five to 10 minutes of very easy running.
Long progression run
This workout helps you simulate race conditions where you need to maintain a strong pace in the latter stages of a long race: perfect practice if you aim to one day run negative splits (like newly-crowned world marathon record holder Kelvin Keptum).
Begin this session by running the first half of your long effort (whatever long means to you) at a comfortable, conversational pace.
In the second half of the run, gradually increase your pace so that you finish at a moderate pace, or at a moderately hard effort. For experienced runners, this might mean running the final half or third of their long run near half-marathon pace.
Cool down with five minutes of very easy running.
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