strides

I've entered the cancer relief 10k race in October - it'll be my first, and have just printed off the Runners World training schedule. Only problem so far is it talks about 'strides' and I don't know what they are - anyone able to help?

Hi Alison, 'strides' are a form of speedwork, where you run faster than normal for about 100 to 150 metres, then jog to recover and repeat. They should leave you a bit more breathless than normal comfortable running but do not try to sprint. Warm up and cool down the first and last mile.

Alison, heres a description of strides from;

http://www.timeoutdoors.com/run/training/4RUNMRS01032901E.htm


STRIDES

Warm up: 5 mins gently building heart rate, incorporated in run time.

Training focus: Race pace preparation

Effort: Same as Recovery run but after 20 mins, inject 2/20x1 min relaxed efforts (or 'strides') at 10 km pace concentrating on stride length, arm swing and breathing. Recover with 2 mins easy jogging between each stride. The object is to prepare your body for race pace in the days before race day.

Key words: Race pace strides

Heart rate: 50-65%

Aerobic/Anaerobic: Aerobic

RPE: (6-20) 6-9

Cool down: Incorporated in running pace

Thanks, that's really helpful x

Trousers.