Skip to main content
Peloton Logo

Apparel

30 min Progression Run

Join today with a limited-time offer.

Terms apply.*

Try for free
Arrow

Back to running classes

Back to running classes

Arrow

Back

Back

30 min Progression Run

30 min Progression Run

Originally aired 10/8/21

Marcel Dinkins

Running

Peloton App

Already a member? 

Log in
Try for free
Try for free

Already a member? 

Log in

Ways to access running classes

Take this class with Peloton Tread

Take this class with Peloton Tread

Explore Tread

Take on any treadmill with the App

Take on any treadmill with the App

Explore App

More info

Join Marcel Dinkins for the 30 min Progression Run, an endurance class designed to steadily increase your speed over the course of the session. This class will help you finish faster than you started. You will work your calves, hamstrings, and quads while enjoying pop music throughout the run. The class is structured to progressively challenge your limits. Get ready to push yourself and see your progress with Marcel's expert guidance.

Explicit

Subtitles: EN

Equipment

  • Treadmill

Featuring music by

Calvin Harris, Sean Paul, Katy Perry, Miley Cyrus

Playlist

  • Rise

    Rise

    Katy Perry
  • Good For You (Remixes) (feat. A$AP Rocky)

    Good For You (Yellow Claw & Cesqeaux Remix) (feat. A$AP Rocky)

    Selena Gomez, A$AP Rocky
  • Six Feet Under (The Remixes)

    Six Feet Under (Jerry Folk Remix)

    Billie Eilish
  • Edge of Midnight (Midnight Sky Remix) (feat. Stevie Nicks)

    Edge of Midnight (Midnight Sky Remix) (feat. Stevie Nicks)

    Miley Cyrus, Stevie Nicks
  • Say My Name Remixes

    Say My Name (feat. Zyra) Jai Wolf Remix

    ODESZA, Zyra
  • Rockabye (feat. Sean Paul & Anne-Marie) [Remixes]

    Rockabye (feat. Sean Paul & Anne-Marie) [Lodato & Joseph Duveen Remix]

    Sean Paul, Clean Bandit, Anne-Marie
  • Mad Love (Remixes)

    Mad Love (Blinkie Remix)

    Mabel
  • Leave The World Behind (feat. Deborah Cox) (feat. Deborah Cox)

    Leave The World Behind (Radio Edit) (feat. Deborah Cox)

    Axwell, Sebastian Ingrosso, Angello, Laidback Luke, Deborah Cox, Ingrosso
  • Love Regenerator 2

    The Power of Love II [edit]

    Love Regenerator, Calvin Harris
  • No Gravity

    Impossible

    Shontelle

Playlist

  • Rise

    Rise

    Katy Perry
  • Good For You (Remixes) (feat. A$AP Rocky)

    Good For You (Yellow Claw & Cesqeaux Remix) (feat. A$AP Rocky)

    Selena Gomez, A$AP Rocky
  • Six Feet Under (The Remixes)

    Six Feet Under (Jerry Folk Remix)

    Billie Eilish
  • Edge of Midnight (Midnight Sky Remix) (feat. Stevie Nicks)

    Edge of Midnight (Midnight Sky Remix) (feat. Stevie Nicks)

    Miley Cyrus, Stevie Nicks
  • Say My Name Remixes

    Say My Name (feat. Zyra) Jai Wolf Remix

    ODESZA, Zyra
  • Rockabye (feat. Sean Paul & Anne-Marie) [Remixes]

    Rockabye (feat. Sean Paul & Anne-Marie) [Lodato & Joseph Duveen Remix]

    Sean Paul, Clean Bandit, Anne-Marie
  • Mad Love (Remixes)

    Mad Love (Blinkie Remix)

    Mabel
  • Leave The World Behind (feat. Deborah Cox) (feat. Deborah Cox)

    Leave The World Behind (Radio Edit) (feat. Deborah Cox)

    Axwell, Sebastian Ingrosso, Angello, Laidback Luke, Deborah Cox, Ingrosso
  • Love Regenerator 2

    The Power of Love II [edit]

    Love Regenerator, Calvin Harris
  • No Gravity

    Impossible

    Shontelle

Class plan

  • warmup

    Warm Up

    2 Movements

    6 min

  • running

    Running

    4 Movements

    23 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Hamstrings

17%
Tertiary muscle group

Quads

17%
Tertiary muscle group

Calves

17%
Tertiary muscle group

Glutes

12%
Secondary muscle group

Core

12%
Secondary muscle group

Other

25%
  • Shop and Learn

  • Home Trial

  • Membership

  • Bike Rentals

  • Refurbished Bikes

  • Purchasing Used Peloton Bikes

  • Gift cards

  • Financing

  • Instructors

  • Peloton for Business

  • About

  • Our Story

  • Team

  • Careers

  • Press

  • Global

  • Blog

  • Investors

  • Impact & Inclusion

  • Peloton Member Stories

  • Visit Us

  • Showrooms

  • Hotel Finder

  • Book a Test Class

  • Support

  • Contact Peloton

  • Member Support Center

  • Return Policy

  • Warranties & Service Plans

  • Delivery Information

  • Recall

  • Security

  • Consumer Health Data Policy

Sign up to get the latest

By providing your email address, you agree to receive marketing emails from Peloton.

We have updated our Privacy Policy to provide more information on how we collect and use your personal information.
  • Phone

    +1-833-821-0099

  • Help

    Visit support center

  • Facebook
  • Instagram
  • You Tube

Get the Peloton App

  • Apple Logo
  • Google Logo
  • Amazon Logo
  • Roku Logo

  • Privacy Policy
  • Terms of Service
  • Membership Terms
  • Accessibility
  • Supply Chains Act

© Peloton 2012-2025, Peloton Interactive, Inc. All rights reserved.

30 min Progression Run | Peloton Running Classes

Select your country preferences

We've noticed you're shopping from the United States. Please update your country preferences to see content specific to your location.

    Currency: $ USD