Free Shipping Available on Backpacks

A progressive run is one of the best workouts to improve endurance, enhance pacing strategy, and build strength for marathon day. This structured workout helps runners gradually increase speed, simulating the fatigue experienced in the later miles of a race. Whether you are training for your first marathon or aiming for a personal best, this progressive long run will prepare you to finish strong.

This workout is designed to gradually increase intensity, mimicking race conditions and improving late-race performance. Adjust the paces according to your current fitness level and goal race pace.

Warm-Up: 15 Minutes

  • 15 minutes at a VERY easy pace to ease yourself into the session

Main Workout: 90 Minutes Progressive Effort

  • 30 minutes easy pace (60-90 seconds per km slower than marathon pace)

  • 20 minutes at a moderate pace (30 seconds per km slower than marathon pace)

  • 20 minutes at marathon pace (steady and controlled)

  • 20 minutes at half marathon pace (challenging but sustainable)

Cool-Down: 10 Minutes

  • 10 minutes VERY easy pace (get your heart rate all the way back down)

Latest Stories

View all

#WOTW: JK HYROX Series

Read more

Sam Warburton Q&A

Read more

#WOTW: Sam Warburton Series

#WOTW: Sam Warburton Series

1a. RFE lunge plyo – 3x6 each side1b. Hip MB throw – 3x3 each side 2. Block clean – 4x3 3a. Back squats – 3x5 @ 80%3b. SL hip extension – 3x10 each side 4a. Incline bench press – 4x64b....

Read more