25 minutes of easy running followed by 6 strides of 20 seconds.
What does the session look like?
35 min
Total time
28
Training load
035 min
Time in each zone
Z1 · 8 min (23%) Z2 · 25 min (71%) Z5 · 2 min (6%)
Step by step
Running
Easy run
- 25 min at Z2 (Relaxed, conversational pace)
Strides6 ×
- stride: 20 s at Z5 (Build to about 90% of top speed, relaxed shoulders)
- walk: 1 min at Z1 (Walk back, full recovery)
6 × (20 s at Z5 / 1 min at Z1)
Cool down
- 2 min at Z1 (Easy walk)
Who is it for?
All runners, including beginners who can run 25 minutes.
Who is it not for?
Injured people or those who feel pain when accelerating.
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