From time to time, we’ve talked about progressive runs—but today was the first time in quite a while that I truly stepped up and completed one.
I chose a familiar 4-mile route: the Pure Water Days course in Chippewa Falls, Wisconsin. There were a few good reasons for this choice—it's close to home, has varied terrain, and I’ve run it enough times to know what to expect. For a progressive run, each mile must be faster than the last, which makes course knowledge a big advantage.
Mile 1: Rolling hills made for a challenging but steady start. I paced conservatively, knowing what lay ahead.
Mile 2: Mostly flat with a gentle downhill stretch before a moderate climb—not overwhelming, but enough to make you work. I stayed on track and picked up the pace.
Mile 3: This is the “gimme” mile. It’s all downhill, and I used that to my advantage, letting gravity assist as I increased my speed.
Mile 4: The toughest mile. All uphill—and it had to be the fastest of the four. I pushed hard, doubled my effort, focused on breathing, and redlined to the finish. Exhausting? Yes. But I hit the goal.
Why Progressive Runs Matter
This workout wasn’t just a personal victory—it’s a great example of how a well-structured progressive run can be part of your training plan. It simulates race-day intensity and teaches you how to pace, build effort, and finish strong.
Tips for Running a Progressive Tempo:
Start slower than your target pace.
Increase effort and speed slightly each mile.
Your final mile should be around 5K race pace, especially in shorter progressions like this.
Choose a route with variety but one you’re familiar with, so you can manage your effort.
Progressive runs are about more than speed—they’re about control, discipline, and mental focus. Add one to your schedule and feel the difference it can make.
Have a favorite route for your progressive runs? Share it with us and inspire your fellow runners!
