Improving Stamina Through Progression Running


Progression runs are great for building stamina, mental strength and learning to run increasingly faster at the end of a race. A progression run is a run with structured pace increases from beginning to end. The distance and pace will vary based on your specific training goals.

Practicing this is also a method that can be applied during races. A runner can learn how to make a long solid sustained push at the end, which can be particularly devastating at the high school and collegiate level.

The way a progression run is structured, it forces runners to start slowly. While learning mental patience runners have a chance to allow the body to fully warm-up. Progressions runs can be incorporated several times during the training cycle without fear of over training or injury.

The goal of a progression run is to become comfortable running your goal race pace on tired legs at the end of your workout. They should be designed to boost your stamina by introducing speed gradually over the course of your training run.

There are ton of variations but below is just a basic sample. You can mix this up by doing a paced run out and a more aggressive run back to your starting point, go by times, etc.

A sample progression run:

Mile 1: Warmup pace
Mile 2: 10k pace
Mile 3: 5k pace
> Optional 5k End <
Mile 4: 1 mile pace
Mile 5: 10k pace
Mile 6: Warmup/Cool down pace
> 10k End


Run, Run, Run, Run, Run…


I am of the opinion that no one really enjoys running. All of us who do run, appreciate the benefits that running provides. Running helps to build your cardiovascular system, your muscular endurance, your mobility, strengthen your joints and muscles in your legs, pelvic region, core, upper body and arms…basically everywhere…

Running has been shown to help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers and a host of other unpleasant conditions. What’s more, scientist have shown that running vastly improves the quality of your emotional and mental life, and helps you live longer.

Running becomes even more important and vital as your body and mind begin to age. Think of it this way. You want to keep your battery charged the same way you do your car.  Every other day you want to take your car out and drive it around for 20-30 minutes to keep that battery charged. Probably less frequently than that for a car. But for you a human 3 times a week for 20-30 minutes will do wonders.

At a moderate paced run you will burn enough calories to stop any scale from moving upwards and in fact may move some scales downwards. I am not a huge scale person but I am interested in body fat percentages. Adding a 90 minutes a week of running and jogging, especially out outside will move that body fat percentage down a little too.

Running is something that for humans is innate. We all know how to run. Running can hurt and it doesn’t always feel good. But running isn’t the same as it was in gym class. The limits, the times the goals are only the ones you set for yourself.