All,



Doug asks a good question about strides...I believe many of you have done these
before. However, in case you have not here are a few examples on strides.



You want to start with once a week...the day after your longrun is a good
day....do a light recovery run and then end the run with strides... Eventually,
you want to do these twice a week in base phase. I suggest...W and Sun. for
Strides...followed by drills after the strides. M and F are good days for core
work. T and Th are your longer weekly efforts and Sat. is your longrun. Of
course, you can arrange as your schedule permits...



Examples of strides are the following.....



1) Cross Fields...Go to a football field and run diagonally across the
field...build-up speed in the first 20 yds., really turn-over for 60 yds. and
wind down for 20 yds. Run the short side of the field (the end zone) and begin
the next one going diagonally across to the other side...so you are effectively
making an X across the field after two strides. Do these by 8-10.



2) 5 laps of run hard for 100m on the straights and job the turns.



3) 5 laps of run 200m hard and 100m jog



4) Find a relatively steep incline and run 30 secs. hard up and recover back
down X 8



Danny





> Date: Wed, 24 Jun 2009 07:44:29 -0700
> From: mthonrunnr@...
> To: dsteingte@...
> Subject: strides
>
> Hi Danny,
>
> I'm looking over last years documents that you sent me and I cannot find
anything about strides (as in what type, how long...) can you send me a
refresher on what you mean for "with strides"?
>
> Thank you,
> Doug


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