One-Hour Workout: Form-Focused Run with Strides

  • By Jené Shaw
  • Published Dec 31, 2013
  • Updated Mar 9, 2016 at 4:02 PM UTC

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run workout comes from Jessica Dollar of Nashville-based FTP Coaching. “The focus is on re-emphasizing good form throughout the workout,” Dollar says.

Perform your strides at a pace equal to or slightly harder than 5K pace. Focus on how your form changes when you speed up during the strides, and try to mimic that form during the two-mile portions.


2 miles at an easy pace

Main Set

5×30 sec strides with 30-sec recoveries
2 miles at a moderate effort (half marathon pace)
5×30 sec strides with 30-sec recoveries
2 miles at an easy pace
5×30 sec strides with 30-sec recoveries

RELATED: Functional Strength Work

Cool Down

Easy jog for the remainder of time

More one-hour workouts.

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FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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