Doing strides involves gradually accelerating from a jog until you're running
fairly quickly (but not an all-out sprint), and each "stride" is about 20
seconds duration. They should be fast but very comfortable. The aim is to do a
little bit of fast running, and have some fun, but it shouldn't be hard work.
Do about 3-6 of them at the end of the run.
Note that one run is longer than the others -- if you're doing a 10k race it's
worth having at least one weekly run of an hour or longer, and it's also good
to have some variation in distances/running routes.
12. 12 week 5km plan