Progressive Run, 45min, + 4x100m strides

Workout: 15min zone 1, followed by 20min zone 2, and 10min zone 1, + 4x100m strides​ at the end



What is the goal of this workout?

1. Improve your aerobic shape: Progressive runs in 'zone 2' running are a great way to improve your aerobic shape.
2. Improve or maintain your speed: Although zone 1 and zone 2 running is necessary to improve your aerobic fitness, it 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.

Guidelines

1. Don't push too hard! Zone 2 should still feel comfortable. This is a pace you should be able to sustain even longer than the marathon distance. A good way to judge whether you are not running too fast is that you should still be able to talk while running.​