HOW TO DO A PROGRESSION RUN AND HOW IT CAN MAKE YOU A FASTER RUNNER - Pro:Direct Running
Intro: This is a quick summary of HOW TO DO A PROGRESSION RUN AND HOW IT CAN MAKE YOU A FASTER RUNNER from Pro:Direct Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- A progression run is a classic speed‑endurance session that starts easy, ramps the pace gradually, and finishes hard, giving you tempo work without the fatigue of traditional intervals.
- Control: Keep the early segments truly easy; don’t jump to the fast pace too soon.
- Variety: Mix segment lengths (e.g., 2‑minute, 5‑minute, 10‑minute) to keep the workout fun.
- Recovery: The run is continuous – you don’t need long recovery breaks between the faster efforts.
- Energy Push: Feel the surge as you hit each new pace, maintain good form, and finish strong.
Workout Example:
15‑minute progression run (adjust time/distance to suit your level)
- 0–5 min – Easy jog (comfortably conversational).
- 5–10 min – Steady‑state effort, about 75 % of your race pace.
- 10–15 min – Hard effort, approaching or hitting your race pace. Keep form tight and finish strong.
You can scale the total duration (e.g., 30 min) or break it into kilometer/mile segments: 1 km easy, 1 km moderate, 1 km hard, then repeat.
Closing Note: Give the progression run a go this week – tweak the paces and segment lengths in the Pacing app to match your own speed, and watch your aerobic strength grow. Have fun, stay controlled, and finish strong! 🚀
References
Workout - 30-Minute Progression Run
- 10min @ 6'15''/km
- 10min @ 6'00''/km
- 10min @ 5'20''/km
- 10min @ 4'50''/km
- 10min @ 6'45''/km
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