What?

• = striders = accelerations = pickups
• Can be part of recovery runs or drill

How?

• Perform strides at 80% of your running capacity for 30-second intervals.
• Aim to cover 50–100 meters of flat ground with each stride.
  • Variations
    • Try running strides on a steady incline.
    • Try running strides on a gentle downhill grade.
• Accelerate evenly over the stretch of ground, taking care not to reach your maximum effort, then gradually decelerate until you reach the end of your stride.

When?

• After warming up (dynamic stretching) with a short, ten-minute run at a conversational pace
• At the end of an easy run
• As a standalone workout
• Before a race