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Progression Run

Start easy and finish strong! This workout gradually ramps up your intensity — just like a classic progression run — leaving you feeling powerful and accomplished by the end.

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Workout Breakdown

Warm-Up

March in Place

1 set × 60s

Leg Swing

1 set × 10 reps

Hip Circle

1 set × 10 reps

Ankle Circle

1 set × 10 reps

Lunge (Walking)

1 set × 12 reps

Easy Pace — Zone 1

Jogging

1 set × 180s

Butt Kick

1 set × 60s

Jogging

1 set × 120s

Moderate Pace — Zone 2

High Knees

1 set × 90s

Lateral Shuffle

1 set × 60s

High Knees

1 set × 120s

Hard Pace — Zone 3

High Knees

3 sets × 30s, 30s, 30s

High Knees

2 sets × 45s, 45s

High Knees

1 set × 60s

Cool Down

March in Place

1 set × 90s

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Forward Fold

1 set × 45s