Easy run with strides · 20 min
20 minutes easy, then 6 short, quick strides.
Easy runs · Beginner, Intermediate, Advanced
The session
Total distance
4.71 km
Est. duration
~28:00
Structure
2 blocks(7 reps)
Phases
Easy · 20min
6:30 /km
6 x 20s (60s Walk)
4:40 /km
How to run it
Run 20 minutes at easy pace, then 6 strides of 20 seconds at about mile pace with a minute's walk after each. A stride is quick and relaxed, never a sprint: tall posture, quick feet, loose shoulders.
What it's for
Strides keep your legs used to running fast without tiring you. They sharpen your form and turnover for the harder sessions, and cost almost nothing to recover from.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
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30 minutes at a pace you could chat at.
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- Easy run · 20 min~20 min
20 minutes at a pace you could chat at.
In Sub-25 5K, Sub-20 5K and 9 more
- Easy run with strides · 30 min~40 min
30 minutes easy, then 6 short, quick strides.
In Sub-20 5K, 10K: beginner and 6 more