Instructions:
Today you are going to perform an easy 40 minute run with 4 x 100 meter striders at the end of the run. During your striders, run strong and relaxed; slowly jog about 30 seconds in-between each strider.
Coach's Notes:
Striders, also known as accelerations, are a transition from slower to quicker running. At the beginning of a workout they get you warmed up and ready to run quicker. At the end of a long run they help flush the lactic acid out of your legs before stopping. Striders are fast but relaxing. Go at a pace where you feel you are in complete control. DON'T SPRINT!
Today's run,
5.32 miles 49:45 9:21 pace
40 minutes @ 9:22 pace
2:00 @ 7:57
2:00 @ 9:26
2:00 @ 9:10
2:00 @ 8:30
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