I program 6-10 strides at the end of many aerobic pace runs, especially as you get closer to race day. Different coaches define “strides” in different ways, so here’s what I am looking for:

DISTANCE: aim for around 80 meters. If you’re going by mileage on your watch, shoot for .05 miles

DURATION: most runners should cover 80 meters in about 15-20 seconds. 20 seconds is the max duration for these, so don’t stress if you can’t cover 80 meters in that time.

PACE: you should be running more by feel than pace, but if it helps to think in terms of race pace, you should be slightly faster than 5K goal pace. The pace you would use at the start of a 5K to get into good position is the perfect pace for strides.

EXECUTION: the key is to run fast while under control and paying attention to crisp form. Your legs will be fatigued after the run so practice staying strong. Keep your eyes and chest up. Take a few steps to accelerate and then hold your pace before gradually decelerating at the end of 80 meters. Don’t come to an abrupt stop as this will only stress your quads and lower legs for no good reason.

BREAKS: since these follow a distance run, you can stop the watch and rest for a minute or two before you start the strides. Once you’re ready, restart the watch and keep it running until the end of the final rep. Between strides, rest for 20-30 seconds before starting the next rep. You can hit the split button at the beginning and end of stride if you want, but it’s not necessary. I’ll be looking more at the effort level in your workout data than the precise times.

-Sam Sharp