Build strength and confidence by mastering the progression run

Progression runs are a straightforward yet powerful way to boost race-day performance. Unlike steady-state runs, they begin at an easy, comfortable pace and gradually pick up speed. This gradual buildup trains your body to finish strong, improving mental resilience, building endurance and preparing you for the challenges of race-day pacing.

Renowned coach and author Greg McMillan explains that progression runs are a fun way to boost fitness without any lasting fatigue. “And, the benefits are the same no matter if you’re a 2:15 or a 4:15 marathoner,” he adds.

Why progression runs work

Think of a progression run as a workout that keeps your body guessing. Starting slow warms up your muscles and prevents early fatigue, while the gradual increase in pace trains you to handle discomfort and fatigue later in the run. This approach helps improve your aerobic capacity, develop speed endurance and sharpen your mental focus. “Progression runs allow you to insert fast running into your training runs (feeding your need for speed) but in a way from which you can easily recover,” McMillan explains.

For runners hoping to set a PB, progression runs also mimic a negative-split strategy—starting slower and finishing faster—a proven way to perform better on race day.

How to structure your progression run workout

A good progression run has three parts: warm-up, build-up and strong finish. Begin with an easy, conversational pace to loosen up. As the run progresses, pick up the intensity in controlled increments. The goal isn’t to sprint at the end, but rather finish feeling strong and accomplished.

Get started with these workouts

Beginner-friendly progression

First segment: Warm up with 10 minutes of easy running. For these workouts, the warmup doubles as the first segment of the three-part workout.

Second segment: Run 10 minutes at a steady pace (slightly faster than warmup).

Third segment: Run 10 minutes at your 10K race pace.

Cool down with 5-10 minutes of easy running.

Advanced progression for race-day preparation

First segment: Warm up with 3-5K at an easy pace.

Build: Run 5K at marathon pace, then 3K at half-marathon pace.

Finish: Run 2K at 10K  race pace.

Cool down with 5-10 minutes of easy running.

Incorporate one of these sessions into your routine every week or two, and make sure to follow it with an easy running or rest day.

posted Monday December 23rd
by Keeley Milne