Easy Run With 6 Strides Spread Through the Run
A 45 minute easy run with a relaxed 20 second stride every 5 minutes in the middle half hour, settling straight back into easy running each time.
- Duration
- 45 min
- Distance
- 8.2 kmestimated
- Effort
- 46
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy 10 min | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Stride, quick and relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryEndurance Settle back into easy running | 4:40 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Strides are usually added at the end of a run, with a walk between them. In this easy run they are spread through the middle instead. Every five minutes you lift into a smooth 20 second stride and then settle straight back into easy running without stopping. That keeps leg speed and coordination ticking over and trains you to relax quickly after a change of pace.
Run ten minutes easy to warm up. Then, six times, run a 20 second stride at a quick but relaxed pace, faster than 5k pace but well short of a sprint, followed by four minutes and 40 seconds of easy running. Finish with five minutes of easy jogging. Each stride should end with your breathing still calm, and the running in between should feel like an ordinary easy run.
This suits intermediate runners in the base phase who want a little speed in their easy days without a separate session. Keep it to one or two runs a week.
Tips
- Pick a flat stretch for each stride as it comes up on the watch.
- Ease out of each stride gradually rather than stopping abruptly.
- If a stride feels hard, run the next one a little slower.
Good for5k10kHalf marathon
Season phaseBaseBuildAny time