What is progression in training, and which example illustrates it?

• A. Gradually increasing workload to continue improvements; for example, adding 2-5% weekly distance or intensity.
• B. Suddenly increasing workload by 50% each week.
• C. Keeping workload constant over several weeks.
• D. Reducing workload every week.

Answer: (A)

Progression in training means gradually increasing the training stimulus so the body keeps adapting and getting stronger or faster. The goal is to raise the workload slowly enough to allow recovery and adaptation, rather than pushing too hard all at once. A practical approach for endurance is to add a small amount to weekly distance or intensity, typically around 2-5%. This steady bump keeps the stimulus fresh and prompts continued improvement without overwhelming the body, which helps prevent injury and burnout. In contrast, jumping up workloads dramatically each week is risky and often unsustainable, staying at the same workload doesn’t provide a new challenge for the body to adapt to, and reducing workload leads to loss of fitness.