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
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15 minutes at a VERY easy pace to ease yourself into the session
Main Workout: 90 Minutes Progressive Effort
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30 minutes easy pace (60-90 seconds per km slower than marathon pace)
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20 minutes at a moderate pace (30 seconds per km slower than marathon pace)
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20 minutes at marathon pace (steady and controlled)
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20 minutes at half marathon pace (challenging but sustainable)
Cool-Down: 10 Minutes
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10 minutes VERY easy pace (get your heart rate all the way back down)
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