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: This piece breaks down RUNNING STRIDES: WARM‑UP AND SPEED BUILDING WORKOUT FOR RUNNERS from Vo2maxProductions. The video delivers practical, actionable training insight — here’s our summary so you can apply the workout to your own running. Watch the full video for additional context and coaching tips.

Key Points:

• Strides are 10‑20 second sprints (≈80‑100 m) spaced 3‑6 times apart with full recovery between each rep.
• Begin around 85‑90 % of your top sprint capacity, advancing to 95‑100 % as your body adapts.
• Dial in your mechanics: contact the ground under your hips, skip heel striking, stay active with your arms, and maintain a step rate of 200+ per minute.
• Running on a slight grade, grass, or a track makes it easier to hit higher turnover while reducing impact stress.
• Work strides into your schedule twice or three times weekly—attach them to steady runs, pair them with tempo work, or slot them before racing.

Workout Example:

1. Warm‑up: 10‑20 min jogging easy plus mobility drills.
2. Complete 4 strides:
   • Accelerate for 10‑20 seconds (≈80‑100 m) at around 85 % sprint effort.
   • Take 2‑3 min to recover (let your breath settle back down).
   • Increase intensity with each one (90 % → 95 % → 100 %).
3. Cool down with an easy jog.

Closing Note: Test this stride workout over the next few days and customize the distances and speeds via your Pacing app to fit your current level. You’ll feel your leg speed improve, your form sharpen, and your sustainable running pace strengthen. Stay committed to your training!

References

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