The session
Total distance
9.32 km
Est. duration
~58:00
Structure
2 blocks(7 reps)
Phases
Easy · 50min
6:30 /km
6 x 20s (60s Walk)
4:40 /km
How to run it
Run 50 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 this programme
Follow a programme to run it on a schedule, paced from your goal.
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