Strides
6-10 x 100m or 5-8 x 75m with jog-walk recovery interval
1. Warm-up for 15 minutes.
2. Stride-out 10 times over approximately 100m. Run fast but without tension. Let your body decelerate naturally instead of stopping quickly. The key is relaxed fast – such as starting a 5k race.
3. Jog back to the start – take about 2-3 minutes of recovery jog so you have completely recovered your breathing.
4. Cool-down 10 – 15 minutes.
Variation: Run continuous laps of 300 jog/100 stride.
1. Warm-up for 15 minutes.
2. Stride-out 10 times over approximately 100m. Run fast but without tension. Let your body decelerate naturally instead of stopping quickly. The key is relaxed fast – such as starting a 5k race.
3. Jog back to the start – take about 2-3 minutes of recovery jog so you have completely recovered your breathing.
4. Cool-down 10 – 15 minutes.
Variation: Run continuous laps of 300 jog/100 stride.
Where
Strides can be done anywhere - track, road, park, trail, sports field... Find a flat area where you don't have to worry about twisting your ankles.
Estimating Distance
Approximation is fine. Many street lampposts are about 100 yards apart and soccer fields are about 100 yards long. A walking stride is about 2 meters so you can approximate 100 meters by walking 50 strides. Always run strides with the wind at your back.
Strides can be done anywhere - track, road, park, trail, sports field... Find a flat area where you don't have to worry about twisting your ankles.
Estimating Distance
Approximation is fine. Many street lampposts are about 100 yards apart and soccer fields are about 100 yards long. A walking stride is about 2 meters so you can approximate 100 meters by walking 50 strides. Always run strides with the wind at your back.
Stride Estimating Chart
| Training Pace | 75m | 100m |
|---|---|---|
| 6-min-per-mile | 12sec. or 45-55 steps |
15sec. or 60-70 steps |
| 7-min-per-mile | 14sec. or 50-60 steps |
17sec. or 70-80 steps |
| 8-min-per-mile | 17sec. or 60-70 steps |
20sec. or 80-90 steps |
| 9-min-per-mile | 20sec. or 65-75 steps |
24sec. or 85-95 steps |
Anaerobic high energy phosphate metabolism
Speed
Speed
Relaxation while running fast
Forcing speed by tensing muscles and reinforcing poor form.
Not allowing adequate recovery by running too fast inbetween and forcing the body into anaerobic glycolysis.
Not allowing adequate recovery by running too fast inbetween and forcing the body into anaerobic glycolysis.