Introduction to Strides

Workout - Introduction to Strides

• 5min @ 6'30''/km
• 15min @ 5'30''/km
• 4 lots of:
  • 20s @ 3'45''/km
  • 2min rest
• 10min @ 6'30''/km

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Intro: a breakdown of RUNNING STRIDES: WARM-UP AND SPEED BUILDING WORKOUT FOR RUNNERS from Vo2maxProductions. The video has practical training insight. Here’s the summary so you can apply the workout. Watch the full video for the coaching tips.

Key points:

• Strides are 10-20 second sprints (~80-100 m) done 3-6 times with full recovery between reps.
• Start at 85-90% of your top sprint capacity, building to 95-100% as you adapt.
• Mechanics: contact the ground under your hips, skip heel-striking, drive with the arms, hold a step rate of 200+ per minute.
• A slight grade, grass, or a track makes higher turnover easier and reduces impact stress.
• Work strides in two or three times a week. Tack them onto steady runs, pair with tempo work, or slot them in before racing.

Workout example:

1. Warm-up: 10-20 min easy jog plus mobility drills.
2. 4 strides:
   • Accelerate for 10-20 seconds (~80-100 m) at around 85% sprint effort.
   • Recover for 2-3 min (let your breath settle).
   • Build intensity (90%, 95%, 100%).
3. Cool down with an easy jog.

Closing note: try this stride workout this week and customize distances and speeds via your Pacing app. Leg speed and form usually improve quickly.

References

• RUNNING STRIDES: WARM-UP AND SPEED BUILDING WORKOUT FOR RUNNERS | Sage Running Tips - YouTube (YouTube Video)