What percentage of a long run can be devoted to strides in order for it to still be considered aerobic overall?

bartholomew_maxwell wrote:

This is regarding base building. Is it based on how long your heart rate stays in a particular zone? Or the overall frequency of your heart rate going into a certain zone? For example, do a 5 mile run and do 200 meter strides every 1500 meters, or do a 5 mile run, and do an 800 meter long finishing stride. Which one would be considered still aerobic and not likely to hamper base building's goals?

So you run?

The answer is 20%. Happy 4th of July

bartholomew_maxwell wrote:

This is regarding base building. Is it based on how long your heart rate stays in a particular zone? Or the overall frequency of your heart rate going into a certain zone? For example, do a 5 mile run and do 200 meter strides every 1500 meters, or do a 5 mile run, and do an 800 meter long finishing stride. Which one would be considered still aerobic and not likely to hamper base building's goals?

Strides are used to keep speed sharp. There is no point in trying to make them aerobic.

Best way to do strides is to do them post run. Take as much time as you need in between them. Don’t try to make them an aerobic workout.

Or you could do them pre-run also.

Close, but more precisely 19.87254%. Anything over that and the entire run is no longer aerobic.

It ain’t that deep dawg just run

bartholomew_maxwell wrote:

This is regarding base building. Is it based on how long your heart rate stays in a particular zone? Or the overall frequency of your heart rate going into a certain zone? For example, do a 5 mile run and do 200 meter strides every 1500 meters, or do a 5 mile run, and do an 800 meter long finishing stride. Which one would be considered still aerobic and not likely to hamper base building's goals?

This is a reasonable question. There is nothing wrong with strides (aka surges) mid-run, some such as myself prefer this to post-run, especially in base phase.

It's probably best to take a fartlek-ish approach: just do a surge every so often when you feel like you've not done one for a while and when a suitable stretch of ground presents itself (may be not so often in the forest), and ease off before it gets tough. That may be less than 200m or a little more, depending e.g. on how quickly you accelerate.

If the surges do not significantly hamper the length of your run, e.g. you are still running for an hour or whatever you set out to do, then you are still getting enough aerobic work and have nothing to worry about. As I mentioned, it is good not to push the surge though: if it starts to feel at all tough, your body is starting to work hard, and you should probably avoid this most (though not necessarily all, if you plan to do a little speedwork) of the time.

what in the world is an 800m stride?

just run my dude. do 4-6 strides at 100m-200m at the end of the run on a track or grass with full recovery between

What are you trying to achieve with your strides? If it’s to improve speed, then as with any other skill which is largely about coordination, you are best off doing them before your run off full recovery

Haha. Okay you punked us. You can’t be serious.

We're talking about the same thing wrote:

Close, but more precisely 19.87254%. Anything over that and the entire run is no longer aerobic.

That's blatantly false. I did a long run with 22% of the run filled with strides and I didn't go anaerobic one single time