Running progression

Running is a popular and accessible sport that can be enjoyed by people of all ages. Whether you are looking to improve your health, compete in races, or simply enjoy the outdoors, running offers a great way to stay active and fit. However, like any physical activity, running requires a gradual progression from beginner to elite level. In this post, we will explore the key stages of running progression and provide some tips for how to reach your running goals.

Progression is the key.

Progression is the key to any development. No matter what you are training. If your training progression is too abrupt, you may experience sports injuries and other problems. However, if your progression is too slow, you will not really feel any progress. Only a maintaining of your current level.

Steps of progression.

Week 1. Progression week.

Increase your workout volume slightly. No more than 10% from your previous week.

Week 2 and 3. Stabilization week.

Maintain your workout volume and allow your body to adapt to the new training stimulus.

Week 4. Recovery week.

Reduce your workout volume by 5% and allow your body to recover from the increase of training stimulus.

You can repeat this process for several months. However, even though you are controlling your workout progression in a proper matter, you need to listen to your body. Some people can handle a higher progression than others. Even though I would not advise you to progress with more than 10%, maybe you actually should progress with less. If you feel that 10% is too much, try with 6 or 8% for the first week.

In other words, always make sure that you are listening to your body.

man running beside street
Photo by Maarten van den Heuvel on

Beginner Level:

At the beginner level, the focus should be on building a strong foundation of fitness and establishing good running habits. This includes starting with a manageable distance and gradually increasing your mileage over time. It is also important to invest in a good pair of running shoes that provide support and cushioning and to incorporate strength and flexibility training to prevent injury.

Intermediate Level:

As you progress to the intermediate level, you can start to focus on more advanced training techniques, such as interval training and tempo runs. These workouts can help to improve your speed and endurance and prepare you for longer races. It is also important to maintain consistency in your training and to continue to gradually increase your mileage and intensity.

people having a marathon
Photo by Mateusz Dach on

Advanced Level:

At the advanced level, runners should be focusing on specific race goals and fine-tuning their training plan to achieve those goals. This may involve working with a coach or trainer, incorporating cross-training and recovery techniques, and regularly testing their fitness through races and time trials. It is important to remember that at this level, training should be personalized and tailored to the individual’s goals and abilities.

Elite Level:

At the elite level, runners are competing at the highest level of the sport and require a highly specialized training program. This may involve incorporating high-intensity interval training, altitude training, and specialized nutrition and recovery techniques. It is also important to have a strong support system, including a coach, team, and medical professionals, to help manage the physical and mental demands of elite-level competition.


In conclusion, running progression is a gradual process that requires dedication, consistency, and a focus on good training habits. By starting with a strong foundation of fitness and gradually increasing your mileage and intensity, you can reach your running goals and achieve success at any level of the sport.