Running Drills and Strides
A form session with an easy warm-up, eight minutes of running drills and six 80 m strides, which builds coordination and a quicker stride.
- Duration
- 38 minestimated
- Distance
- 6.7 kmestimated
- Effort
- 41
- Level
- Beginner
- Focus zone
- Recovery
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-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 ×Repeat these steps | |||
| 2.1 | IntervalRecovery A-skips, tall posture | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.2 | RecoveryRecovery Walk back | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.3 | IntervalRecovery High knees, quick contacts | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.4 | RecoveryRecovery Walk back | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.5 | IntervalRecovery Heel flicks, relaxed | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.6 | RecoveryRecovery Walk back | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.7 | IntervalRecovery Skips for height, drive the arms | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.8 | RecoveryRecovery Walk back | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalSprint Stride, smooth and fast | 80 m | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 3.2 | RecoveryRecovery Walk back | 80 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Running drills exaggerate parts of the running stride, such as knee lift, foot contact and arm action. This session places eight minutes of drills after an easy warm-up and follows them with six strides of 80 m, so you can carry the movement patterns straight into faster running.
The drills used here are A-skips, high knees, heel flicks and skips for height, each done for about 30 seconds with a walk back. Focus on quick, light ground contacts and a tall posture rather than speed. The strides then link the drills to normal running at a fast, relaxed pace.
It suits beginners and anyone who wants to improve coordination and running form. Do it once a week, or use the drill part as a warm-up before harder sessions. Choose a flat, even surface.
Tips
- Quality matters more than speed during the drills.
- Keep your arms moving in rhythm with your legs.
- Walk back slowly after each drill and stride.
Good forGeneral fitness5kTrack
Season phaseBaseAny time