Workout: 15 to 30 minute Warm Up, Stride Workout: 8 to 10 times 20 seconds starting at 5k and progressing down to Mile race effort with 1 minute recovery jog between each, 15 to 30 minute Cool Down
Purpose: Build Sprint – leg turnover and lactic acid tolerance.
Comments: Strides are NOT all-out sprints but are short periods of faster running starting at around 5K race pace and getting faster to around mile race pace (95% of top speed).
As you can see by the heart rate profile on the left, each 20 second stride put slightly more stress on my system than the previous one, which I think is exactly what Coach McMillan intended.
According to the plan, the goal of the strides (and later in the program, the sprints) is to flood the muscles with lactic acid and then let them recover. Leg strength and ability to tolerate lactic acid build-up will improve, allowing me to sprint for longer. Sounds reasonable doesn’t it?
Full workout details can be viewed by clicking on the MotionBased map below: