Progression
Progression Run in Thirds 45 min
15 min easy, 15 min at tempo
Progression Run Workouts
Progression runs that start easy and finish faster, from 45 minute thirds runs to heart rate bands, ramps and marathon progressions.
Workouts
6 workouts
Progression
Each Kilometer Faster 8 km Progression
2 × 1000 m easy, 1000 m at tempo, 2 × 1000 m at marathon pace, 1000 m at half marathon pace, 1000 m at threshold
Progression
Continuous Ramp Progression 45 min
45 min progressive
Progression
Heart Rate Progression 4 x 15 min
15 min easy, 2 × 15 min at tempo
Progression
60 min Progression Run to Threshold
20 min at marathon pace, 20 min at threshold
Progression
Marathon Progression 95 min
50 min easy, 20 min at marathon pace, 10 min at half marathon pace
Progression Runs
A progression run starts easy and gets faster as it goes. The body warms up gradually, the hardest running comes when you are fully ready for it, and you finish by speeding up on tired legs, which is how a well-paced race ends. Progression runs train aerobic endurance and pace control at the same time, and they are usually easier to recover from than an interval session.
The workouts here come in different shapes. The run in thirds splits 45 minutes into easy, steady and strong. The each-kilometer-faster run gives you a new target with every lap. A continuous ramp raises the target smoothly, which suits the treadmill. Heart rate bands work for runners who train by heart rate or on hilly routes. Longer sessions take advanced runners up to threshold or combine an easy hour with marathon and half marathon pace.
Progression runs fit every phase of the season. In the base phase, keep the final stage at the top of the aerobic range or around marathon effort. In the build phase, the last stage can reach half marathon pace or threshold. One progression run per week is enough, often in place of a tempo run or one of the easy runs.
Pick a session by the pace of its final stage and its total length. Beginners start with the thirds run. Intermediate runners can use the kilometer, ramp or heart rate versions, and advanced runners the threshold and marathon progressions.
Questions about Progression Runs
How much faster should each stage of a progression run be?
Keep the steps small. In a three-stage run, the middle stage usually sits at the top of your easy range and the last stage around marathon effort, or at half marathon pace to threshold for advanced runners. In a run with many short stages, a few seconds per kilometer per stage is enough. If the final stage feels desperate, the earlier stages were too fast.
Is a progression run the same as a negative split?
They are related. A negative split means running the second half faster than the first, usually in two halves. A progression run has three or more stages or a continuous build, and it often ends at a clearly faster effort than a negative split long run. Both teach patience early in the run and the ability to speed up when you are tired.
Should I use pace or heart rate for a progression run?
Pace works well on flat routes and on the treadmill, and it makes the stages precise. Heart rate is the better choice on hilly routes, in heat or when you do not know your threshold pace, although it reacts with a delay of a minute or two. The heart rate band progression in this category is built for exactly that case.