Why Progression Runs?

A progression run teaches the core of endurance performance — control, patience, and resilience under fatigue.

Unlike steady-state long runs, you start conservatively and build pace gradually, finishing strong. This approach challenges both your aerobic system and mental toughness, simulating the exact sensations of racing.

Progression runs are a cornerstone in endurance training because they enhance lactate threshold, improve pacing control, and build the stamina needed for long-distance races like half marathons, marathons, and triathlons.

How to Structure a Progression Run

Here’s a simple structure for a strong and effective session:

Session Example:3 x 4-mile increments

• Start at marathon pace +30 seconds/km

• Gradually build towards or slightly faster than goal race pace

This helps train your body to handle pace increases late in a session — just like the final kilometres of a race when fatigue sets in. Over time, these workouts improve both your physiological endurance and mental discipline.

Fuel and Hydration Strategy

Even in training, fuel like it’s race day. Finishing strong depends as much on smart fuelling as it does on fitness.

Fuel early and consistently:

• Take 30–60g of carbohydrates per hour from energy gels, chews, or drinks.

• Support hydration with 250–300ml of fluid per hour, ideally with electrolytes or sodium to support fluid retention and performance.

Practising your running hydration and fuel strategy during progression runs trains your gut to absorb fuel efficiently, helping you avoid gastrointestinal distress on race day. It also teaches you how to pace your intake of running energy gels, sports drinks, and hydration products effectively.

Why It Matters for Endurance Athletes

Progression runs develop the very skills that define successful endurance athletes:

• Patience in the early stages of training or racing

• Control over pacing and effort

• Endurance under fatigue, allowing you to push when it counts

By practising fuel intake and hydration strategies in these sessions, you’ll find that your race-day execution becomes second nature. You’ll know how your body responds to energy gels, sports drinks, and electrolytes, ensuring consistent performance from start to finish.

Final Thoughts

A well-fuelled progression run is one of the best tools to prepare your body and mind for the demands of racing. It blends endurance, discipline, and nutrition into a single session that builds real-world performance.