One of the most common mistakes on race day, across all distances, is going off too fast. So a progression run will teach you to avoid that error and work on your pacing.

By going through the gears and slowly increasing both your pace and effort level (RPE) you can really come to terms with what it feels like to run at each of your different target paces.

I’ve done this session many times and when running solo I’ve found it very hard to pick up the pace. But when combining a progression run with a parkrun, I’ve absolutely loved it.

By starting off slow you’ll let many runners head off into the distance. As they fade, having inevitably gone off too quick, you will be getting stronger.

This leads to you overtaking lots of runners which is huge for confidence. You might even get some positive remarks as you pass them by, or even at the end of a race which can add to your morale.

When I did the progression run at my local parkrun I ran my quickest ever kilometre (in a 5km) to finish and my confidence at the end was at it’s peak.

Too many runners also rock up at parkrun and go hard every week. The result is your times will be very similar and that can lead to frustration and lack of progress. By adding variety to both your training and your visit to parkrun, you will make running more enjoyable and hopefully see some gains.

If you work in miles you can do a slightly different session, CLICK HERE TO VIEW, but I prefer this one in kilometres as you work through a wider range of paces and the likelihood is you will get to overtake more runners.

If you want to add more variety to your training, then why not get in touch. I’m an online running coach from Hastings with years of experience, helping runners improve and achieve their goals. My plans include a wide range of different sessions like this to keep your running enjoyable and varied.