Recovery run/Easy run

Workout: 35min easy run, zone 1 + 4x100m strides at the end

What is the goal of this workout?

1. Recover from a harder workout, while improving your aerobic shape: Although running in zone 2 improves your aerobic fitness faster than running in zone 1, today it is preferable to keep it easy and stay in zone 1. Since you might have sore or tired legs from (a) previous workout(s), running in zone 1 allows you to recover faster for the next workout(s). Aslo, the slower pace of running in zone 1 should automatically increases your running cadence and as a consequence increase the ground contact time of your feet with each step. This reduces the impact you experience with each step and therefore causes less muscle damage and accelerates recovery.
2. Improve your speed: Although easy runs are necessary to improve your aerobic fitness, they can make your legs feel slow over time. Strides therefore help to improve or maintain your leg turnover, stride length and posture while running. This is a small but crucial addition to many workouts. All elite (middle-)long-distance athletes use them in their training programmes.