The warm days are here, and they’re not going anywhere. Instead of pushing your workouts to early mornings or late nights to avoid the heat, why not embrace it? If you’re unfamiliar with progression runs, they might be the perfect workout to help your body acclimate to higher temperatures and faster paces.
A progression run is exactly what it sounds like: a run where you start slow and gradually pick up the pace as you progress. Some runners increase their speed based on time, while others rely on distance; however, there’s no single right method, as both approaches serve the same purpose—giving your body more time to warm up and ease into the effort.
Most commonly, runners do a five to 10-kilometre progression run, increasing their pace by 10 to 30 seconds per kilometre, starting from an easy jog and finishing around a 5K goal pace. In the summer, when heat and humidity can wreak havoc on your system, starting slow reduces the risk of redlining or overheating, helping you better manage your body’s core temperature. Mentally, progression runs teach you to stay controlled early and finish strong—a crucial skill when the heat starts taking its toll late in a workout or race.
One of my favourite things about progression runs is how they’re easily adaptable. Too hot for a hard effort? Progressing too fast? No problem—just ease up, adjust the pace or shorten the run. Whether you’re trying to gain fitness or simply trying to stay injury-free for your summer marathon build, progression runs offer flexibility without sacrificing effectiveness.
And let’s not forget the confidence boost. There’s something deeply satisfying about finishing fast in tough conditions—it builds the mental toughness and race-day readiness every runner needs.
What should your heart rate be during a 5K race?
