2026-06-17
Strides
Strides: Small Effort, Big Benefits
Smooth. Fast. Relaxed. Strong.
Why We Do Strides
Strides are short, controlled bursts of faster running that help athletes improve running form, build leg speed, develop rhythm, and prepare the body for faster workouts and races. The goal is not to sprint all-out, the goal is to run fast, smooth, and relaxed.
Typical Summer Progression
- 4 × 20 seconds at 5K effort
- 5 × 20 seconds at 5K effort
- 5 × 20 seconds starting at 5K effort and squeezing down to 3200m effort
- 5 × 20 seconds starting at 5K effort and squeezing down to 1600m effort
- 6 × 20 seconds starting at 3200m effort and squeezing down to 1600m effort
- 6 × 20 seconds — 2 at 3200m effort, 2 at 1600m effort, 2 at faster 800m effort
- 3 × 25 seconds at 5K / 3200m / 1600m effort, then 3 × 20 seconds at faster 800m effort
- 3 × 25 seconds at 1600m effort, then 3 × 20 seconds at solid 800m effort
Coach’s Notes
Run these by feel, don’t worry about timing every stride perfectly. Take as much recovery as needed so each rep is done with good posture, good rhythm, and smooth speed. These are also great days to transition into spikes: run the first few in trainers, change shoes, then finish the faster reps in spikes.
#CopleyXC | Run With Purpose | Train With Pride
