Easy Run with 6 Strides
An easy 30 minute run finished with six relaxed 20 second strides, a simple way to add speed and better running form to your week.
- Duration
- 43 min
- Distance
- 7.9 kmestimated
- Effort
- 50
- Level
- Beginner
- Focus zone
- Sprint
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 run, conversational | 30 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalSprint Stride, build to fast, stay relaxed | 20 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Strides are short accelerations to a fast but relaxed pace, held for about 20 seconds. In this session you run 30 minutes easy and then add six strides on a flat stretch, each followed by a minute of walking or easy jogging. A short jog finishes the run.
Strides improve running economy and coordination without adding much fatigue. Your legs learn to move quickly with good posture, which carries over to faster sessions and races. Build up over the first five seconds, hold about 85 to 90 % of your top speed and ease off gradually. They should never feel like a sprint.
This is a good first speed session for beginners and a regular add-on for runners at every level. Do strides two or three times a week after easy runs. Progress to eight strides or 30 seconds each.
Tips
- Choose a flat, smooth surface such as a path, a track or grass.
- Stay tall and keep your hands and face relaxed.
- Take as much recovery as you need to run each stride with good form.
Good for5k10kGeneral fitness
Season phaseBaseBuild