Progressive Step-Up Training: Unlocking Speed and Endurance - Bob Anderson's Notebook #2
Progressive Step-Up Training is a method Bob Anderson has championed for over 20 years. It’s a simple yet powerful technique designed to progressively increase speed, either through track intervals or on long road runs. The goal? To finish faster than you started, building confidence and strength for peak race performance.
Here’s how it works: each mile (or kilometer) in the workout must be faster than the one before. The mental and physical challenge lies in maintaining focus and pacing while overcoming the pressure to perform with each step-up.
A Real-World Example
In preparation for the Stockton 10-Mile Race on January 7, 2001, Bob used the Progressive Step-Up method as a cornerstone of his training. Leading up to the race, he dedicated one day per week to a Progressive Step-Up session, alongside two long runs. On average, he logged 42 miles weekly.
During a December track session at Foothill College, Bob completed a 6x1-mile Progressive Step-Up workout:
First Mile: 5:47
Second Mile: 5:42
Third Mile: 5:36
Fourth Mile: 5:27
Fifth Mile: 5:21
Sixth Mile: 5:17
Each interval demanded more effort, pushing both physical and mental boundaries. The break can be up to five minutes or when you are ready to run faster. By the final mile, Bob had surpassed his expectations, proving to himself he was ready to take on the race.
“I believe the most important part of my training was the Progressive Step-Up,” Bob reflects. “It taught me to stay focused, handle increasing pressure, and finish strong.”
The Race
At 53 years old, Bob’s goal for the Stockton 10-Mile Race was to break 60 minutes. Thanks to his progressive training, he hit the ground running, clocking:
Mile 1: 5:37
Mile 2: 11:15
Mile 3: 17:00
Mile 6: 34:50
Despite feeling fatigued by mile 7, the foundation built through the Progressive Step-Up method allowed Bob to finish strong, crossing the line in 59:17, his last mile being 5:57,
Why It Works
Progressive Step-Up Training develops both physical strength and mental resilience. It teaches athletes to handle increasing pressure and fatigue while maintaining focus on their goals. The flexibility of the method allows for adaptation to different distances, making it ideal for runners of all levels.
Applying It to Your Training
Choose Your Format: Decide between track intervals or a long road run.
Start Controlled: Begin at a manageable pace, focusing on proper form and rhythm.
Increase Incrementally: With each mile or repetition, push yourself slightly harder, aiming for a faster time.
Rest as Needed: Take sufficient recovery time to ensure quality when doing intervals. On long runs just keep pushing the pace for each mile.
Finish Strong: Challenge yourself to make the final repetition or mile your fastest.
Whether preparing for a race or building fitness, Progressive Step-Up Training can help you unlock your potential. Just as it did for Bob Anderson in 2001, this approach can sharpen your mind, strengthen your body, and give you the confidence to achieve your goals.
Bob and his wife, Catherine, have established two world-class training camps to help runners reach their full potential: KATA Kenya and KATA Portugal. Join us to train the Kenyan way and take your running to the next level. Kenyan Athletics Training Academy.
Learn more at: www.KATArunningretreat.com
All photos taken during 2012 when Bob ran 50 races covering 350.8 miles and average 6:59 per mile. This feat was featured in the movie A Long Run the movie.
posted Friday January 24th
by Boris Baron