Running Plyometrics and Strides
Bounding, skipping and hopping drills followed by six strides, a short power session that builds stiffer, springier ground contacts.
- Duration
- 41 min
- Distance
- 7.3 kmestimated
- Effort
- 45
- Level
- Intermediate
- 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 Bounding, long and springy | 20 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.2 | RecoveryRecovery Walk back | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.3 | IntervalRecovery Skips for height | 20 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.4 | RecoveryRecovery Walk back | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.5 | IntervalRecovery Ankle hops, quick and light | 20 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.6 | RecoveryRecovery Walk back | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.7 | IntervalRecovery Single leg hops, both sides | 20 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.8 | RecoveryRecovery Walk back | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalSprint Stride, springy and relaxed | 20 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 3.2 | RecoveryRecovery Walk back | 1 min | 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
Plyometric drills train the elastic qualities of muscles and tendons that return energy with every step. This session uses short sets of bounding, skipping for height, ankle hops and single leg hops, each lasting about 20 seconds with a walk back. Six strides then carry the springy contacts into running.
Quality matters more than volume here. Every contact should be quick and light, with the hips high and the body upright. Stop each drill as soon as the contacts get heavy. Because the impact load is higher than in normal running, the total amount of drills stays small.
It suits intermediate runners without current calf, Achilles or knee problems. Use it once a week in the base phase, on grass or a track, and not on the day before a hard session. Start with one round and progress to two.
Tips
- Land under your hips with quick, light contacts.
- Rest fully between drills.
- Leave out the single leg hops if your ankles feel unstable.
Good for5k10kGeneral fitness
Season phaseBase