Use this session to refine your running form and turnover with controlled 60m or 100m sprints on the track.
A gentle jog to prepare muscles and joints for intense activity.
Jog around the track at a relaxed pace to warm up muscles.
Perform leg swings, arm circles, high knees, and butt kicks to improve mobility.
Execute precise distance-controlled sprints on the track.
Sprint 60m with focus on form and acceleration, then walk back to the start.
Sprint 60m, gradually increasing speed, walk slowly to recover.
Sprint 100m, maintain speed through the middle, walk back for recovery.
Sprint 100m, prioritize a relaxed upper body, recover by walking.
Sprint 60m, using the previous stride's form insights to optimize speed, walk to recover.
A session to taper off the workout, easing muscles back to rest.
Jog or briskly walk around the track to relax muscles.
Focus on hamstrings, quadriceps, calves, and hip flexors, holding each stretch for 15-30 seconds.
This Track Strides session offers significant benefits for runners looking to improve their speed and running form. By focusing on short, controlled sprints such as 60m or 100m, athletes can work on their explosive power and turnover rate, essential for achieving faster top speeds. It also provides an opportunity to hone in on form, emphasizing technique and foot turnover without the fatigue that comes from longer runs. With more efficient running mechanics, athletes can improve their overall speed with reduced risk of injury.
Beyond speed and form, strides contribute to faster recovery. By opening up stride length and working at a higher turnover, the body can circulate blood more effectively, flushing out byproducts of previous hard workouts and preparing the muscles for the next demanding session. This session acts as a bridge between easy runs and more intense workouts.
This session is ideal for intermediate to advanced runners who are familiar with track workouts and are looking to increase their speed and efficiency. Beginners can also participate, focusing more on the form and less on explosive power, ensuring the workout is safe and not too strenuous. It's not recommended for those currently suffering from injuries or who have mobility issues, as proper sprinting requires good joint mobility and prior running condition.
To optimize this session, focus on running relaxed. Tension can lead to poor form and wasted energy. Start each stride with gradual acceleration, peak in the middle, and allow yourself to decelerate naturally by the end. Pay attention to posture — keep your body upright and lean slightly forward from the ankles for optimum propulsion and balance. Utilize the recovery between strides to full effect, walking around to aid muscle recovery and mentally resetting for each sprint. This session works best when you are not fatigued from other strenuous workouts just before or after.