The sessions.
Most runners train hard. Few train right. STRIDD assigns a precise physiological purpose to each session — aerobic base, lactate threshold, VO2max, neuromuscular power. This page is the field guide to every running workout.
Easy run
Conversational pace, low cardiovascular strain, used to build mitochondrial density, capillary networks, tendon resilience and cardiac stroke volume. The largest single ingredient in any sound training plan — 70-80% of total weekly volume for most runners regardless of methodology. Heart rate should stay at 65-75% of maximum, typically 60-90 seconds per kilometre slower than 5K race pace. Easy runs are not junk miles — they are the aerobic foundation that makes every hard session more effective.
Tempo run
Sustained effort at lactate threshold pace, typically 20-40 minutes at 85-90% of VO2max. Trains the body to clear lactate at progressively faster paces and is the single most reliable predictor of half-marathon and marathon performance. Sometimes called 'comfortably hard' — you can speak in short phrases but not hold a full conversation. Daniels calls this T-pace. Variations include cruise intervals (3-4 x 8-10 minutes with 1-minute rest) and sustained tempo (continuous 20-30 minute effort).
Intervals
Short, high-intensity repeats at VO2max effort (95-100% VO2max) with structured recovery periods. Builds maximum oxygen uptake, cardiac output and the neuromuscular firing patterns required for fast race paces. Classic formats include 6x1000m at I-pace with 400m jog recovery, 5x1200m with 2-minute standing rest, or 4x1600m with 3-minute recovery. The recovery period should allow heart rate to drop to 65-70% of maximum before the next repeat.
Long run
Extended duration at easy or moderate effort, typically 90-150 minutes depending on race distance. Develops endurance, fat oxidation capacity, mitochondrial density and the mental resilience required for race-day execution. For marathon runners, the long run builds to 30-35 km (or 3 hours, whichever comes first). For 5K and 10K runners, 14-18 km is sufficient. Variations include the long run with fast finish, where the final 20-30 minutes are run at marathon pace.
Strides
Short, fast accelerations of 80-120 metres with full recovery between each repetition (typically 60-90 seconds walking). Trains running economy, neuromuscular coordination and fast-twitch fibre recruitment without significant fatigue cost or recovery burden. Typically 6-8 repetitions after an easy run, building to 95% of sprint speed by mid-stride, then decelerating smoothly. Strides are not sprints — they should feel controlled, smooth and relaxed at high speed.
Progression run
A session that starts at easy pace and builds through moderate, tempo and race pace over the final third. Develops pacing intelligence, teaches negative splitting — the most effective race execution strategy in distance running — and builds the confidence to push pace on tired legs. A staple of Kenyan and East African training systems popularised by coach Renato Canova. Formats range from 40-minute short progressions to 90-minute long progressions with the final 20 minutes at half-marathon pace.
Recovery run
A very short, very easy run of 20-30 minutes at a pace even slower than normal easy running. Performed the day after a hard session (intervals, tempo or long run) to promote active recovery through increased blood flow without adding meaningful training stress. Recovery runs should feel effortless — if you are working hard, you are running too fast or should be taking a rest day instead.
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