Perfect for inclusion as an element of a mid-week running session all year around strideouts are a great little speed booster.
Stride outs are an easy to perform running drill where you’re looking to improve your form and mechanics. Perfect as a build set between running drills and harder conditioning sets they are quite flexible and can also be included after easy runs to work on form.
THE TECHNICAL WORKOUT
Below is a sample 40 minute technical workout with 1 set of stride outs included targeted at an athlete who’s looking to improve their muscular endurance and leg turnover.
- Warm up – over 10-15 minutes of steady running up to around your aerobic threshold (RPE 3-7)
- Practice your 3 chosen running drills
- Perform your Strideouts
- Perform a conditioning set such as dropsets or hill reps.
- Cool down gradually reducing pace & stretch.
Here’s the long version of how to run strides with ease:
- Find a predictably flat surface or slight downhill gradient that is long enough to run 30 seconds at speed.
- If you’re running them post easy run, walk it out for a few minutes to bring your heart rate and breathing down before you start.
- Use easy markers for distance such as 2 lamp posts, or set distance on GPS watch.
- Start the stride by running easy, focusing on a short, quick stride, and then gradually increase your speed by lengthening your stride. Keep your torso tall and relaxed.
- It should feel like a controlled fast pace rather than a sprint. Focus on nice fluid technique and keeping breathing even.
- When you reach three-quarters into the runway distance, gradually decelerate by shortening your stride until you come to a walk. If you’re running by time, the total stride should be around 30 seconds (i.e. run easy 10 seconds, increase stride length 15 seconds, decelerate 5 seconds).
- Start with 4 Strideouts
- Recover to an easy jog of walk.
- Perform on the same length or as part of a longer run.
Depending on the specific goal for this time in the season there’s quite a few ways you can look to include stride outs and progress over a 4-6 week training block.
Firstly I can look to increase the amount of reps I can complete including up to 10 strikeouts in a block. If I’m working with a GPS Watch I can set a goal pace for the rep. So I could say I want to hit a 6 min 30 mile for 30 seconds and in my first workout I can complete this 6 times before I fail on the 7th rep, dropping below my target. Week 2 I could aim to push myself to complete 8 reps at 6 min 30 seconds , week 3 – 10 reps and so on. These short high intensity bursts are going to challenge you to improve your Vo2 Max & turnover.
Another way I could progress the set is by increasing the number of sets I complete within the workout. So my first workout of the block might look like a 45 min run incorporating a single set of stride outs. Week 2 might include a second set, third week a third until such time as I’m completing the majority of my run at a higher power tempo then at the start of the block. This is perfect for building muscular endurance and aerobic capacity.
Video coming soon…
GlOSSARY & REFERENCES