Progressive Step-Up Training: Unlocking Speed and Endurance

Progressive Step-Up Training is a method Bob Anderson has championed for over 20 years. It’s a simple yet powerful technique designed to progressively increase speed, either through track intervals or long road runs. The goal? To finish faster than you started, building confidence and strength for peak race performance.

Here’s how it works: each mile (or kilometer) in the workout must be faster than the one before. Rest intervals are taken as needed, ensuring readiness to push harder on the next repetition. The mental and physical challenge lies in maintaining focus and pacing while overcoming the pressure to perform with each step-up.

A Real-World Example

In preparation for the Stockton 10-Mile Race on January 7, 2001, Bob used the Progressive Step-Up method. During a track session at Foothill College in December, he completed a 6x1-mile workout.

First Mile: 5:47

Second Mile: 5:42

Third Mile: 5:36

Fourth Mile: 5:27

Fifth Mile: 5:21

Sixth Mile: 5:17

Each interval demanded more effort, pushing both physical and mental boundaries. By the final mile, Bob had surpassed his expectations, proving to himself he was ready to take on the race.

The Race

At 53 years old, Bob’s goal for the Stockton 10-Mile Race was to break 60 minutes. Thanks to his progressive training, he hit the ground running, clocking:

Mile 1: 5:37

Mile 2: 11:15

Mile 3: 17:00

Mile 6: 34:50

Despite feeling fatigued by mile 7, the foundation built through the Progressive Step-Up method allowed Bob to finish strong, crossing the line in 59:17, clocking a 5:59 last mile.

Why It Works

Progressive Step-Up Training develops both physical strength and mental resilience. It teaches athletes to handle increasing pressure and fatigue while maintaining focus on their goals. The flexibility of the method allows for adaptation to different distances, making it ideal for runners of all levels.

Applying It to Your Training

Choose Your Format: Decide between track intervals or a long road run.

Start Controlled: Begin at a manageable pace, focusing on proper form and rhythm.

Increase Incrementally: With each mile or repetition, push yourself slightly harder, aiming for a faster time.

Rest as Needed: Take sufficient recovery time to ensure quality in each segment when doing an interval workout.  Obviously on a long run you just keep picking up the pace. 

Finish Strong: Challenge yourself to make the final mile your fastest.

Whether preparing for a race or building fitness, Progressive Step-Up Training can help you unlock your potential. Just as it did for Bob Anderson in 2001, this approach can sharpen your mind, strengthen your body, and give you the confidence to achieve your goals.

Bob still trains daily at age 77.  He has not done a progressive step-up this year but he will.  The miles will just be slower.  His main focus now is KATA Portugal and KATA Kenya.  And he always looks forward in training with guests.