Progression Run

A progression run is a run where you start at a slow and comfortable pace and end at a faster, uncomfortable pace.

The point is not simply to speed up as you go — the goal is to increase effort significantly over the course of the run. You should feel like you are running really fast and are truly challenging yourself at the end of the run.

WHAT A PROGRESSION RUN IS NOT:

Very often, runners will speed up throughout a run naturally because we start slow and get warmed up. The pace increase happens without effort and is relatively subtle, ending up to ~30sec faster (per mile) than the starting pace. This type of natural, subtle progression is not what I mean by the term “progression run”.

BIG PACE CHANGE

With a progression run workout, we’re aiming for a significant pace change of at least 1 minute per mile (37s per kilometer) from the start to finish. Assuming the first mile is treated as an easy gentle warmup, the end pace could approach over 2 minutes per mile faster than the starting pace. You start out at an easy jog and end the workout at (or approaching) your tempo run pace.

MENTAL TRAINING

A progression run is mental challenge, not just a physical workout. It requires way more focus than a regular run. You must evaluate your effort throughout the run and - little by little - up the ante one mile or Km at a time. You’re challenged to run faster while accumulating fatigue with each mile. Keep in mind that while your splits should show faster and faster paces, you’re NOT making abrupt pace changes at any point in the run. There should be no distinct gear shift every time your watch beeps a mile, but rather a gradual “pouring on” of effort.

TRIAL AND ERROR

Your ability to execute the progression will improve with practice. Don’t get discouraged if you find you’ve dialed up your pace too quickly and fade out before your run is done. Conversely, don’t be discouraged if you find you’ve left too much in the tank and end up finishing your run like it wasn’t very hard. These are normal mistakes to make in the process of learning how to measure your own effort level. The progression run will help you develop a good awareness of how much “gas you have in the tank” and how to distribute your energy over the course of many miles.

A NOTE ON HILLS

While a progression run is an increase of both effort and speed, effort should lead the pace. This means that if you’re running uphill, your effort is obviously going to increase even if your splits may not reflect that. Your splits may show that you simply maintained your pace or even slowed down during your progression run. That makes sense. Similarly, if you have a big downhill early in your progression run, you may run quite fast while keeping the effort very easy, and have to slow down later in the run when you’re back to flat or uphill surface.

HOW-TO DETAILS (stay tuned next week)

This was getting to be a really long blog post, so I’ve split it in two. Read Progression Run: The Details for tips on how to execute the progression run successfully, and recommend distances and routes to use.

Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation

100% Individualized Coaching.
Discover Your Potential. Inquire now!