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Strides: 6-10 100m with jog-walk
recovery interval
- Warm-up for 15 minutes
- Stride-out 10 times over approximately 100m. Run fast but
without tension. Let your body decelerate naturally instead of
stopping quickly. The key is relaxed fast – such as starting a 5k
race.
- Jog back to the start – take about 2-3 minutes of recovery jog
so you have completely recovered your breathing.
- Cool-down 10–15 minutes
Variation: Run continuous laps of 300 jog/100 stride.
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Strides can be done anywhere - track, road, park, trail, sports
field... Find a flat area where you don’t have to worry about
twisting your ankles.
Estimating distance
- Approximation is fine.
- Many street lampposts are about 100 yards apart and soccer fields
are about 100 yards long. A walking stride is about 3/4 meter so
you can approximate 100 meters by walking 120-140 steps.
- Or, use a count-system: Count “ONE” every time your right foot
hits the ground; if you are running near 6-minute-mile pace, your
stride is approximately 1.5m, so 3m for ONE count, 30 counts would
make approximately 90-100m. If you are running near 9-minute-mile
pace, your stride is approximately 1m, so ONE count is about 2m, 25
counts would make 50m.
- Always run strides with the wind at your back.
- DO NOT RUSH IT!
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2-6
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- Anaerobic high energy phosphate metabolism
- Speed
- Strengthen your leg muscles, tendons and ligaments
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- Relaxation while running fast
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- Forcing speed by tensing muscles and
reinforcing poor form
- Not allowing adequate recovery by
running too fast in-between and forcing the body into anaerobic
glycolysis
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