[hlnx1]

Strides are short, relaxed accelerations, usually 15-25 seconds, finishing close to mile or 5K pace but never all-out. They are one of the simplest ways to keep speed and good mechanics in a mostly easy training week.

• Typical dose: 4-8 strides after an easy run, with full walking or jogging recovery
• They carry very little fatigue because the efforts are short and relaxed
• They help maintain neuromuscular coordination and can make faster sessions feel smoother
• Good surfaces are flat grass, a track or a quiet flat road

Related: polarised training: 80% easy.

How often do you include strides?

[hlnx1]

A good structure: after an easy run, walk for a minute, then 6×20 seconds, building from easy to about 5K pace over the first half and holding it relaxed for the second half. Walk or jog back for 40-60 seconds. Twice a week is plenty for most runners.

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