If you've ever started a race too quickly and found yourself exhausted halfway through, incorporating a progression run into your training schedule could be the solution. A progression run involves gradually increasing your speed throughout the workout, whether you're doing a tempo run or interval training.

Coach Jess Movold designed this 30-minute treadmill progression run with intervals, allowing for short recovery periods between efforts and requiring you to hit faster paces with each round.

Benefits of a Progression Run

“A progression run is an excellent opportunity to practice negative splitting,” says Coach Jess. Negative splitting means running the second half of a race faster than the first half.

Progression runs help with negative splits by teaching control. “You need to maintain a specific pace rather than going all-out. It takes practice and control to learn these paces and execute them on race day,” Coach Jess adds.

Understanding what different paces feel like and how to sustain them is a key advantage of doing this progression run on a treadmill. The pace settings are right in front of you, so you can't escape them. “This teaches discipline and awareness,” says Coach Jess. “When you set the pace to something uncomfortable, focus on mental control, excellent form, and then just settle in and keep going.”

In addition to better pacing, a progression run can improve your ability to finish strong in a race. It builds the power and stamina needed to pick up the pace when your legs are tired. As you increase speed with each round in this workout and fatigue sets in, you train your body and mind to keep moving. “By the third round, you’ll feel exhausted,” Coach Jess says. “Pushing hard in the final one-minute effort helps teach your body to find strength and resilience, just like when you see the finish line and push into a higher gear.”

Running on a treadmill also means you don't have to worry about weather, terrain, wind, or other runners. You can focus solely on your paces, learning and practicing them without distractions.

“In short, this workout will teach you pacing, increase your ability to work hard, build endurance and speed, and boost mental stamina,” says Coach Jess.

How to Do This 30-Minute Treadmill Progression Run

Start with a six-minute easy jog or walk. This should be at a very comfortable pace, one where you can hold a conversation.

Then, you'll do three rounds of intervals, with 60 seconds of rest between efforts. The first three-minute effort should be at your threshold or half-marathon pace, about 80% of your all-out effort. The next two-minute interval should be at a 10K pace, about 85% of your all-out effort. The final one-minute effort requires a 5K pace, about 90% of your all-out effort. Each interval should be about 10 to 15 seconds faster than the previous one.

Finish the workout with a cool-down, which could be a jog or walk. Foam rolling or stretching is also beneficial.

30-Minute Progression Run

Here’s the breakdown:

6-minute warm-up 3 rounds:

• 3 minutes at half-marathon pace
• 60 seconds rest
• 2 minutes at 10K pace
• 60 seconds rest
• 1 minute at 5K pace
• 60 seconds rest Cool down as needed

By incorporating this 30-minute progression run into your routine, you’ll improve your running ability, learn to maintain steady paces, and enhance your endurance and speed. Remember to gradually increase your speed, maintain good form, and focus on mental control to perform your best on race day.