Easy Run + Strides 1

Easy Run + Strides 1

Coached by Andrew Kastor

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Type: Run
Where: Indoor / Outdoor
Equipment: None
Difficulty: Easy
Total duration: 36 Minutes


An easy run is one that’s performed in Zone 1 or 2, or at a comfortable speed that’s about 1 to 2 minutes slower than your goal race pace (GRP). It should be considered a low-intensity workout. The purpose of performing easy runs is to keep your metabolism up, help you unwind from daily stresses, and build your aerobic endurance base.


Strides are easy, controlled, relaxed sprints that usually cover 70 to 100 meters and last approximately 15 seconds. You should start each stride off slowly, focusing on using proper form (run tall and relaxed, pumping arms and lifting knees), and gradually pick it up until you reach your peak pace, approximately 80 to 90 percent of your maximum speed (in Zone 4). You will then begin to decelerate until you slow back down to a walk.

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