Stride for Speed

Workout - Stride for Speed

• 25min @ 6'30''/km
• 5min @ 6'00''/km
• 4 lots of:
  • 100m @ 2'15''/km
  • 1min 30s rest
• 5min @ 9'00''/km

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Intro

Vo2maxProductions’ “HOW TO INCREASE STRIDE LENGTH FOR SPEED! FASTER RUNNING TECHNIQUE EXERCISES” shows how to build a longer, faster stride. The key concepts are below so you can test the workout this week. Watch the full video for the details.

Key points

• Stride length multiplied by cadence determines your speed. Target 170+ steps/min regardless of race distance or pace.
• Stride repeats (also called strides) are the core: 4 x 80-100 m (or 15-20 sec each) done fast, around 90-95% sprint effort, with full recovery between.
• Explosive knee lift combined with a driving back-kick opens up hip range and lengthens your stride.
• Hip-flexor strength (through lunges and dynamic stretches) and knee-lift drills build the range and power needed for a bigger stride.
• A strong aerobic engine underpins everything. You need solid fitness to hold longer strides at goal race pace.

Workout example

Stride session (post-easy run):

1. Warm up with 10-15 minutes of dynamic stretching.
2. Run 4 x 80-100 m reps (or 4 x 15-20 sec efforts) at a fast pace:
   • Build to 90-95% of max sprint speed without going all-out.
   • Stay loose and controlled: drive your knees up, snap your heels back.
   • Rest: walk or lightly jog between reps until your breathing settles.
3. Wrap up with high-knee drills (2 x 30 sec) and hip-flexor stretches (30 sec each side) to reinforce the movement pattern.

Adjust reps, distances, or times based on your current fitness.

Closing note

Test these stride and hip-flexor drills this week and adjust your pace targets in the Pacing app to your current level. Stick with it and you’ll develop a longer, more fluid stride.

References

• HOW TO INCREASE STRIDE LENGTH FOR SPEED! FASTER RUNNING TECHNIQUE EXERCISES - YouTube (YouTube Video)