Running Session – 100m Strideouts


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 goal is to increase your stride length while either maintaining or increasing foot turnover. In simple terms look to go from running easy to increasing your speed by lengthening your stride for about 15-30 seconds and then slowing your speed down. 


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.



  1. Warm up – over 10-15 minutes of steady running up to around your aerobic threshold (RPE 3-7)
  2. Practice your 3 chosen running drills
  3. Perform your Strideouts
  4. Perform a conditioning set such as dropsets or hill reps.
  5. 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…





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