The progression run! If you want to finish a race strongly and nail a new personal best then progression runs could the key!
A progression run will help you fine-tune your pacing and finish your run faster. In addition, it’s a workout that works for any pace or level. Here my tips how to tackle a progression run.
What is it?
The progression run involves starting at a relatively slow or easy pace then getting progressively faster throughout the run.
There are no rules for how to accomplish it so no matter how you do it, make sure you’re first split int he slowest and your last split is the fastest.
What are the benefits of a Progression Run?
Why would you do a progression run when you have other options like actual structured time or distance based efforts? Here are a few benefits:
- It’s mentally easy than pure distance or time based effort sessions.
- It builds in a warmup
- It teaches you to pace better
- You’ll find it easier to push or maintain your pace in races
How to do a Progression Run
So how should you go about a progression run? Simply start a run, then aim to make each split quicker than the last.
What a Progression Run may look like
- Beginner approach. Aim for 3 miles (5km). Jog the first mile so it’s very comfortable, pick it up for the second mile then push yourself for the last mile.
- The 80/20 Breakdown. Run 80 percent of the run really easy, and the last 20 percent at a quicker pace.
- The Thirds Breakdown. Break-up your run into three segments, so easy, medium and hard pace relative to your effort. Ideally you want to be going from a conversational pace to ending at a tempo run pace.
- 10 Second Rule. Every split (mile or kilometre), try to take 10 seconds off your pace.
So you can either run each split quicker than the last or break your progression run up into groups. Just aim to finish faster than you started. If in doubt, seek an Online Running Coach who’ll be able to structure a plan best suited to your ability.
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