How fast do you run strides?

My guess would be like 800m pace or closer to 1200m pace. 18 seconds seems a bit slow, at least after I've warmed up and I doubt I can run very many or any 12 second 100m strides with a sufficient warm up these days.

I like doing different strides for specific runs.

After workouts do 6x150m strides at 1500m pace

After long/ easy runs 6x150m strides at 400m pace.

This also depends on how fast you run your 1500 and 400 at. Strides are a sprint where you can work your form from. Not too fast not too slow.

I do my strides at easy pace. Something like 12x800 at easy, jog recovery.

Depends on my event, and the goal of the strides. In HS I ran the 3200. So I was closer to mile pace on my strides. Our 800 meter guys probably ran closer to 800m pace.

More details needed wrote:

1500m pace or more like 400m pace?

15 at the beginning of each workout, one easy one fresh (40% effort), one easy one good (60% effort). What constitutes 40% or 60% varies based on level of fatigue, the previous days workout, being hung over, etc.

coolege wrote:

I like doing different strides for specific runs.

After workouts do 6x150m strides at 1500m pace

After long/ easy runs 6x150m strides at 400m pace.

This also depends on how fast you run your 1500 and 400 at. Strides are a sprint where you can work your form from. Not too fast not too slow.

Why 150m?

Thirsty Thurston wrote:

coolege wrote:

I like doing different strides for specific runs.

After workouts do 6x150m strides at 1500m pace

After long/ easy runs 6x150m strides at 400m pace.

This also depends on how fast you run your 1500 and 400 at. Strides are a sprint where you can work your form from. Not too fast not too slow.

Why 150m?

I used to do 149 but I didn't feel that they were as productive.

coolege wrote:

Thirsty Thurston wrote:

Why 150m?

I used to do 149 but I didn't feel that they were as productive.

Anyone care to add a real reason why strides should be done for a certain length and at what effort?

It depends on the goal. If you are trying to get some spring back into your legs during base training or are looking to help your running economy 100m-150m strides at 1500m/mile pace with 1 min rest for a total volume 800m to 1600m will help without being detrimental to training. If your goal is to build your anaerobic system then 100-150m strides at 400m to 800m pace with 30 sec to 1 min rest with a total volume of 1600m to 2000m will help your fast fibres in working in oxydative way. This would be considered an actual workout or part of a workout rather than what I would consider a technical exercise.

Thread Follower wrote:

coolege wrote:

I used to do 149 but I didn't feel that they were as productive.

Anyone care to add a real reason why strides should be done for a certain length and at what effort?

You're overthinking it dude. The point of strides is to get practice at running at a high speed without tiring yourself out or turning it into a workout.

coolege wrote:

Thread Follower wrote:

Anyone care to add a real reason why strides should be done for a certain length and at what effort?

You're overthinking it dude. The point of strides is to get practice at running at a high speed without tiring yourself out or turning it into a workout.

Looks like you are under-thinking it, Dude.

Biomechanics wrote:

coolege wrote:

You're overthinking it dude. The point of strides is to get practice at running at a high speed without tiring yourself out or turning it into a workout.

Looks like you are under-thinking it, Dude.

No way dude, I've never under-thought anything in my life.

Never really timed them or forced my self to go faster if I didnt feel super good that day. Usually I ran them as a progression type thing that day where the first 30m was probably at like 2 mile effort, the next 30 at mile effort, and the last 30 at 800 effort with another 10+meters to deecelerate down. I would always just focuse on my form and often did them barefoot. Sometimes would run them very fast other times they wouldnt be fast at all but it was just a thing I used to maintain good form.

coolege wrote:

Biomechanics wrote:

Looks like you are under-thinking it, Dude.

No way dude, I've never thought of anything in my life.

fixed

6x150m at 400m pace sounds like a workout, strides are supposed to be to help with leg speed, without being a workout themselves.

I also think that 150m is a little long for strides (Pfitzinger recommends 100m and JD 20 seconds), but if you are fast maybe that is ok.

This question has bugged me for awhile.

Do people never touch on top-end, all-out sprint speed? For some reason I thought strides were the place to do that.

I usually do strides as a 100m progression run, slowly accelerating to all-out sprint at maybe 70 or 80 meters, then slowing down. Is this the wrong thing to do?

gdm wrote:

This question has bugged me for awhile.

Do people never touch on top-end, all-out sprint speed? For some reason I thought strides were the place to do that.

I usually do strides as a 100m progression run, slowly accelerating to all-out sprint at maybe 70 or 80 meters, then slowing down. Is this the wrong thing to do?

Nope, that's good. Holding a steady pace is also good. Strides are just like tempos and long runs. There's More Than One Way To Do It (TM).

As long as they are relaxed.

This thread and the thoughts here show how simple concepts can be taken, and done, in numerous ways.

Is one way/style better than another? Certainly, and one way probably is better at one point of the season/week/etc., while another would be better at a different point of the season/week/etc.