Stride Out Runs are a great way to expose an athlete to speed work, especially early in a build-up as you continue to build your base fitness. These types of runs are great for developing neurological pathways for speed and setting a benchmark for further intensity to be built from. These sessions can be beneficial to all runners including marathoners and ultramarathoners.
Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Stride Out Runs
10min WU Level II;
10x 15sec Level V, 45sec Level I-II RI;
10min CD Level II;
10min Stretching
Start the workout with a Warm Up (WU) for a minimum of ten minutes of easy jogging at Level II. See the chart below for recommended warm-up durations for various total durations.
The main set is made up of ten reps of 15 seconds at Level V, with a gentle jog for 45 seconds between reps at Level I-II. Stride Outs are NOT a max sprint, they are just a quickening of the pace maintaining good form for a short duration.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes. See the chart below for recommended warm-up durations for various total durations.
Finish with 10 minutes of stretching to assist with the recovery.
Warm Up (WU) and Cool Down (CD) durations for various total durations:
Total Duration
Warm Up
Cool Down
30min
10min
10min
35min
15min
10min
40min
15min
15min
45min
20min
15min
50min
20min
20min
55min
25min
20min
60min
25min
25min
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
