Progression Running Guide: 3 Types of Progression Runs

Progression running is a type of speed work that involves beginning a run at a comfortable, slow pace and ending the run at a faster pace. (The faster pace can be either a moderately strenuous tempo run or a marathon race pace.) Professional distance runners, like ultramarathon runners, often practice progression running as a part of their training plan to increase aerobic fitness, train against fatigue, stimulate recovery, and increase speed and stamina.

Progression running is a popular tactic in a marathon training cycle because it primes runners’ bodies to sustain enough energy for a fast push after running for a longer amount of time.

This type of running has a series of benefits that can help improve the quality of your runs.

1. 1. Decreased risk of injury: A good progression run can increase your stamina and fitness while reducing your risk of injury. Progression runs offer the same athletic benefits as a standard long-distance run but with a minimized chance of overworking tired legs, which can lead to injury.
2. 2. Increases physical fitness: Progression running allows you to develop your overall physical fitness more than a typical running session. Speeding up to a fast finish after completing the majority of your run increases the capacity of your aerobic system, helping you develop a quicker race pace and improving your recovery time.
3. 3. Warms up your muscles: Starting at a slower pace allows you to properly warm up the muscle groups you will use for a long run. Easing into a progression run at a slow and easy pace activates your body slowly, priming your muscles for endurance once you start to speed up. It also allows you to elevate your heart rate gradually and sustain more energy for extended lengths of time.

Here are three types of progression run workouts to include in your training regime:

1. 1. Fast final quarter: A fast final quarter run involves taking the first three-quarters of your run at a steady, easy pace. For the final quarter, pick up the pace to high speed and end by jogging slowly for an extra five minutes to cool down.
2. 2. Speed finish: This progression run is similar to the fast final quarter, but you only devote the final three to six minutes of your run to the fastest speed. The speed finish is the training program marathoner Paul Tergat used to win the Berlin Marathon.
3. 3. Thirds: Divide your run into three sections: beginning, middle, and end. Run the beginning at a slow pace, the middle at a comfortable, medium speed, and the last third at a fast pace. The final third shouldn't be your fastest speed, but somewhere between marathon and half-marathon pace, also known as tempo pace. Start with a forty-five-minute run, devoting fifteen minutes to each third.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to control your body throughout the movement completely. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.