W3/D2-Aerobic + Strides

Everyone- After your aerobic run, you will do strides. Find a flat, smooth area roughly 150-200m in length. You can also use a football pitch (grass is fine!) Just remember, these are NOT sprints; although you're moving fast, I want you to really engage with your form and quick turnover. Once you're done with a stride, you can jog or walk back to the start; make sure heart rate is down and then begin when you feel good and ready. Pre-Run- Do the quick warm-up and then start your aerobic run. As always, and for EVERYONE, if within the first 5-8 minutes you feel tightness or sluggish, stop and do some dynamic stretches and then continue running. Listen to your body. Beginner- 40-45 min aerobic run in your aerobic heart rate. Intermediate- 45-60 minutes- stay in your aerobic zone. Advanced- 65-75 minutes in aerobic heart rate.