Stride School

Workout - Stride School

• 15min @ 6'00''/km
• 6 lots of:
  • 100m @ 6'00''/km
  • 1min 30s rest
• 10min @ 6'15''/km

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Intro: Here’s what you should know from Pro:Direct Running’s Run Faster using Strides – Everything you need to know. The video is worth your time, and these essentials will let you try the workout right away. Check the full version for more details.

Key points:

• Short speed bursts, typically 100 meters, work your fast-twitch muscle fibres and sharpen running technique.
• Use them after an easy warm-up, following a longer run, or right before a race to prepare body and mind.
• Form: stay upright with hips up, drive your arms strongly backward, and push off with a strong knee drive.
• Target 90 to 95% of max effort. Start each rep around 70% and build up through the set.
• Choose flat, even ground like a track. Stay off uneven or bumpy surfaces.

Workout example:

1. 10 to 15 minutes of easy jogging to warm up.
2. Run 4 to 6 strides of about 100 meters each:
   • Start the first stride at around 70% effort, push to 80% on the second, then 90 to 95% for the rest.
   • Hold tall posture, keep hips high, and drive your arms backward.
   • Recover by jogging easily back to the start.
3. Finish with 5 to 10 minutes of easy running.

Adjust the reps and distance to your fitness level.

Closing note: try this today. Adjust the pace targets in your Pacing app to match your effort, and your technique and speed will develop.

References

• Run Faster using Strides - Everything you need to know - Feat. Kevin Quinn (PUMA Coach) - YouTube (YouTube Video)