Try A Non-Stop Stride Session For Your Next Workout

June 7 | Posted by The Staff | Training

Track workouts are an essential element of fitness training for many runners who are looking to improve their overall fitness or training for a race or marathon. Runners who are in race training will take their workouts to the track for repeats, or speed training. Running repeats consists of running a designated distance at a speed approximately 15 seconds slower than your anticipated race pace, followed by jogging at a slower recovery pace for half the distance of the run, then repeat the run-jog sequence. The length of the run can vary, but generally runners will make it the same distance as the race they are training for. Repeats are an ideal fitness training approach to building endurance and stamina as well as providing a means of monitoring your pace.

Non-stop stride sessions take repeats to a higher intensity level, and is considered to be an excellent sports fitness workout option for athletes in race and marathon training. It is an effective and efficient means to increasing a runners’ anaerobic threshold as well as for switching gears at maximum speeds that are similar to a race pace. Anaerobic threshold is the point where the energy demand placed on the body cannot be met by the intake and lactate begins to accumulate in the bloodstream. The body is functioning at 80-90 percent of its maximum heart rate and almost totally from stored energy.

The non-stop stride workout was a key component of the training program of Lasse Viren, the Finnish four time Olympic gold medalist winner who also accomplished setting three world records during his career. It is an intense training workout but highly effective when followed correctly.

Naturally, you begin with the warm up which consists of two to three miles of easy jogging, then active stretching and finishing up with six 20 second strides.

The workout is made up of eight to sixteen laps where you are to stride on the straightaways and jog through the turns. the workout is designed as two to four miles of fartlek which includes 100 meters at the fastest sustainable speed that is not at sprint pace and immediately followed with 100 meters of slow recovery jogging. Two to three miles of easy jogging that is followed by static stretching is the best for cool down.

After completing the first non-stop stride session it is recommended that every three or four weeks you repeat the session to monitor your progress. Whether you have increased your speed or added a few laps from the last session is an indication of improvements in fitness levels.

Unlike many other training programs, non-stop striding gets more difficult over time. If you find yourself unable to finish or your form declines early in the session then it is likely that you’re going to fast. Keep in mind the importance of not stopping.

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