Incorporate strides at the end of an extended warm-up to simulate race start conditions. This session focuses on perfecting your race-day readiness by getting used to starting at speed, even after you’re well warmed up.
A long warm-up to prepare your muscles and simulate pre-race conditions.
Begin with a steady 20-minute jog to gradually elevate your heart rate and prepare your muscles.
Perform dynamic stretching exercises such as leg swings, high knees, and butt kicks to activate all major muscle groups.
Complete a series of strides to improve speed and race-start readiness.
Perform 6 x 20-second strides at about 85% maximum effort, with 1-minute jogging after each stride for recovery.
Ease your body back to a resting state after the workout.
Run an easy 10-minute jog to gradually bring your heart rate down.
Engage in static stretches focusing on the legs, hips, and lower back to release tension and aid recovery.
This session will help you acclimatize to the dynamics of race day, specifically teaching your body how to perform efficiently after a prolonged warm-up. By introducing strides at the end of a long warm-up, you can practice transitioning smoothly from a steady pace to short, intense bursts of speed, as seen at the start of races. This training will also activate fast-twitch muscle fibers, improve speed, running form, and boost overall leg turnover, giving you a crucial edge in competitive situations.
This session is ideal for intermediate to advanced runners preparing for races. Beginners can participate but should consider shortening the strides to prevent fatigue or injury. Adjusting stride intensity and length based on personal experience and fitness level will help tailor this session to varied abilities.
To optimize this session, focus on maintaining good form during both the warm-up and strides. Concentrate on a smooth transition from warm-up to stride, ensuring that your body is relaxed and efficient. Consistency at maintaining a moderate warm-up pace is crucial to ensure the body remains adequately prepared without becoming fatigued before the strides. Use this session as a practice run for race tactics, honing your mental strategy for starting strong but controlled.