Pair up with a partner to perform pacing strides where you take turns leading the pace, focusing on improving running form and turnover.
Start with a light jog and dynamic stretches to prepare your muscles and joints.
Begin with an easy-paced jog to gradually increase heart rate and loosen muscles.
Perform leg swings, butt kicks, and high knees to activate the muscles.
Perform strides with a partner, taking turns leading the pace.
Runner A leads for 20 seconds, then switches with Runner B.
Walk or lightly jog for 40 seconds to recover.
Runner B leads for 20 seconds; switch with Runner A again.
Walk or lightly jog for 40 seconds to recover. Repeat cycle 4 more times.
Slow down gradually and stretch to help recovery.
Reduce pace to a slow jog or walk to bring down your heart rate.
Focus on stretching hamstrings, calves, and hip flexors.
This workout is designed to improve your running form and turnover by performing short bursts of controlled sprints known as strides. Working with a partner adds the element of paced competition, helping both runners stay motivated and maintain a consistent rhythm. By taking turns leading, each participant gains a heightened awareness of their pacing abilities and running form, making it an excellent way to enhance coordination and speed together.
This workout is suitable for runners of all levels who are looking to improve their running efficiency and foot turnover without the strain of long sprints. Beginners can walk faster during strides to maintain form, while more experienced runners can push harder as they are comfortable. Due to the partnered nature of the session, it's ideal for those who enjoy a social element to their training.
Ensure you and your partner are well-matched in speed to maximize the effectiveness of pacing during the strides. Focus on quality over quantity; it's better to perform fewer strides with proper form than more with poor execution. Maintain a relaxed upper body and quick, light steps during each stride while keeping a consistent breathing pattern. Accurate pacing when leading and being able to adjust quickly when following will make for a more effective session.