RunCoachedFrom the RunCoached guide
Fast, but relaxed.
Short, fast, relaxed runs, often after an easy run.
What it is for
Strides practice good form and quick steps without making you tired.
How to run it
After an easy run, do 4 strides of about 20 seconds. Speed up smoothly, hold, then slow down. Walk or jog for 1 minute between them.
Why plans use it
They add some speed to an easy week without a hard day. Coach uses this coaching dose to practice speed without adding a hard day.
Not the same as
Intervals: longer and tiring. Sprints: all-out. Strides are never all-out.
How Coach reads them
Coach reads strides from your GPS speed. A stride is a short part that is clearly faster than the easy running around it. Coach looks for 3 or more, with easy running between them. A short or gentle stride can look like easy running, so Coach can miss it. With no route, Coach cannot read strides. Heart rate does not show strides, so Coach does not use it.