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5K Foundation Strides

LOAD: 15

10 Mins WU @ Easy Pace (RPE: 2)

30 Second Strides (RPE: 9)
60s Recovery
x 10

2 Mins Recovery

5 Mins @ 3K Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

This session is designed to improve your running form, and lengthen your stride length. Really focus on good form when doing the 5 mins at 3k pace at the end. Keep track on your stride length, cadence & pace so we can work on improving both.

Let me know how this goes, it’s a session I’ve introduced for a few of my runners and seems to be working well. Something I plan to use a lot in a bid to improve my own stride length.

simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

8

RPE

PACE

Enjoyed this one, I do prefer the shorter reps. Had a few speedy strides in there, the quickest being 7:00 min mile pace on the last one. I averaged 8:39 overall. Tried to think about my feet and my cadence was pretty good on the last 6 strides in particular. 5 min effort at 3k pace felt good and steady, averaged 10:37 min mile for that.
Sarah Taylor
Well done Sarah, yeah I was just looking the splits on Strava and there was some really quick splits in there, so it shows it’s possible. What we want to do with these sessions is use this one as a target for next time, especially that 5 minute block. 10:37 is now the target and you can use that as motivation to push hard and try to beat it. Even it’s only by a little bit we just want to see that slight progress. Glad you enjoyed it though. It’s a good opportunity to really improve that cadence in the hope it will slowly creep into all your other runs too.
simon-linklater

Coach Simon