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 immediately. Check the full version for additional details.

Key Points:

• Short speed bursts—typically 100 meters—activate your fast-twitch muscle fibers and strengthen running technique.
• Use them after an easy warm-up, following a longer run, or right before a race to prepare your body and mind.
• Key form elements: maintain upright posture with elevated hips, drive your arms powerfully backward, and push off forcefully with strong knee drive.
• Target 90–95% of your maximum effort; begin each round at roughly 70% and climb the intensity through the set.
• Choose flat, even ground such as a track; stay away from uneven or bumpy surfaces.

Workout Example:

1. Begin with 10–15 minutes of easy jogging to warm up.
2. Run 4–6 strides of roughly 100 meters each:
   • Start the first stride at around 70% effort, increase to 80% on the second, then push to 90–95% for the remaining ones.
   • Hold tall posture, keep hips high, and drive your arms backward.
   • Recover by jogging easily back to the start.
3. Finish with 5–10 minutes of easy running. (Adjust the reps and distance based on your fitness level.)

Closing Note: Try this workout today—adjust the pace targets in your Pacing app to suit your effort level, and watch how your technique and speed develop. Enjoy the session and keep getting faster!

References

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