Progression Run: The Details

This is part II on progression runs. Read part I here.

If you’re interested in adding progression runs to your workout schedule, here are some helpful tips:

  1. Distance recommended: 3miles and up. The longer the progression run is, the harder it is to effectively distribute effort. I consider a progression run of 6+ miles an advanced workout. For beginners I generally start with 3 miles guided by effort: Mile 1: easy, Mile 2: moderate, Mile 3: somewhat hard.

    Experienced runners with a good baseline of fitness can do progression runs of 10+ miles. In these scenarios I generally recommend treating the first half of the run as an easy run and starting the progression in the second half of the run.

  2. Be patient. It’s really hard to execute a progression run properly if you start too fast or if you increase effort and pace too soon or too quickly.

  3. Avoid specific pace goals, especially linear pace goals. We are absolutely NOT aiming for something like “10 sec per mile faster.” Simply start out easy enough that you’ve given yourself room to progress over the course of the run, and then execute the progression based on how it feels. You may progress some miles by only a few seconds and others by 20+ sec per mile based on how you feel at the time, the terrain and wind.

    (**Exception. I sometimes suggest an approximate pace progression for runners new to progression runs. After one or two runs like this, we move to strictly effort guided progressions.)

  4. Run alone. It’s really hard to let your own effort guide you when there’s someone beside you influencing the pace.

  5. Bring carbs. Simple sugars will help you significantly in the later miles of a progression run when you’re feeling the grind and are still dialing up your effort. Candy, a gel, gatorade, whatever you prefer will work! (Note: this is a neurological aid in shorter runs of under an hour when there’s no worry of depleting your body’s energy stores or bonking. Your brain detects the sugar in your mouth and in anticipation of fuel, allows your body to run faster.)

  6. Plan a final “cool down” mile. End your run with a jog or snails pace for the last mile. This will prevent you from maxing out at the end of your progression run. You want to finish your progression very tired, but not in a collapsed heap on the ground. Knowing you have to finish with jogging will help you keep your effort in check in that final hard mile.

  7. Considerations for an out&back route: If it’s windy, run into the wind to start! If it’s hilly, run the net uphill direction to start! This will help you start slower and end faster.

Remember, a progression run is an advanced workout.

Progression runs are best for runners who have a good baseline fitness, because for runners still building a base, any run can feel challenging without even attempting a progression.

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!