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Paul's Wetronome Tutorials Run Session #2 - Systematically Raise Your Stride Rate by Paul Newsome |
- Run the first interval at base rate<.li>
- Increase each interval by 2 spm (2, then 4, then 6, etc)
- Check the finishing time for the interval and heart rate
This is a great session for developing both the biomechanics of your running gait and economy
and comfort at running at higher stride rates.
Perform a set of 4 to 8 x 1000m intervals (preferably of grass or soft surface) and take about
60 to 90 seconds rest between each interval. Do these intervals at about 10km race pace
(i.e. it'll be a tough threshold session in itself). Do the first 1000m interval at BR and
then do each successive interval at BR plus 2spm, then plus 4spm, plus 6spm etc. Note both your
finishing time for each 1000m and also note the response to your heart rate as well. Ideally,
each interval should be done at the same pace and you should notice that your economy
(i.e. heart rate lowering) improves as you get closer to 88 to 92spm if you are below this
naturally. Note also how your legs feel after the session; typically by shortening the stride
through turning the legs over quicker should be seen to improve your gait by encouraging less
over-striding and more mid-foot strike - in doing so, you should experience less muscular fatigue
as a result.
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