Strides are a great way to introduce some pure speed into those mileage filled legs. I believe it was Mark Wetmore that said, ‘mileage does not kill speed, not doing speed kills speed’.
When: All phases
What: 60m-150m sprints while focusing on form and remaining relaxed (4-8/day)
Where: Flat surface or hill
Why: To increase and/or develop speed
Following a light warm-up, intense workout, or recovery run, perform the strides with 30-60 seconds active recovery (stretching, core, jog) between each stride