You have arrived to this page because you have a workout that includes STRIDES! So, what are strides!?
I'm going to start with what they're NOT, because that's perhaps more important:
-They are NOT a speed workout.
-They are NOT a race - pace should NOT be tracked.
-They should NOT be longer than the 8-10seconds prescribed.
-They should NOT be done on a treadmill.
Now, strides ARE a very short (8-10second) full sprint, performed after a warm up and in the front half of an easy-run workout. Your primary goal in these very short segments is MOBILITY. Essentially, by opening your stride to a full sprint, you're extending your legs and hips into their FULL range of running motion. But by keeping them so short, we're not actually pushing you into an alactic state and creating any damage.
It is important that your legs feel fully warmed up before beginning - so I've simply entered them into your training log to be performed "after warm up". That may be 1 mile in, or it might be 2.5 miles in. You be the judge! Find a flat-ish segment to do these please. Run out HARD for 8-10 seconds (choosing landmarks is helpful, exact precision on seconds is not important), turn around and easy-jog back to your starting point to start the next.
*You do not need to use your "lap" button to segment these out, we're not tracking your pace on these. They should be continuous from warm up, to stride set, to continue with your easy run.
*Strides are unproductive on the treadmill, they are too short and too fast - if you MUST be on the treadmill any given day, we should rearrange your strides to another day.
Attached is a video example of how they look if it's helpful! Above all, remember these are a stretch and mobility exercise, not a speed workout!!
Let me know if you have any questions!