Understanding the differences

Strides are a series of running repeats that start off as a slow jog and build to a 5km or 10km race pace over the prescribed distance or time. 

For example, should the coach prescribe “10 x 200m strides”, the athlete will start with a slow jog and gradually build to their 5km or 10km race pace over the 200m distance. The 5km/10km race pace should only be reached in the last few meters to ensure a consistent and gradual build.

Recovery jogs between each stride are usually an equal distance to the stride repetition itself. The recovery should be slow enough to allow the cardiovascular system to recover enough to effectively and optimally run the following repetition. 

Pick-ups, unlike strides, are both shorter and faster. A pick-up will be prescribed as either 50m or 100m with a COMPLETE REST between repetitions (not a recovery jog). Pick-ups start as a jog and build constantly and gradually to an all-out sprint. The top speed of the pick-up, like the stride, is only for the last few seconds of the repetition.

Care must be taken to be completely warm before undertaking pick-ups. An athlete should never run pick-ups without a 15min run beforehand. 

Fartlek, a Swedish term for “speed play” is a form of interval training involving continuous activity with short bursts of high intensity efforts. This form of training is the perfect way to add variety to workouts and train your body to work and become faster over longer distances.

Unlike intervals, where you rest or put in a few recovery walks, Fartlek is continuous running with varying paces that can be decided by you or specified by your coach. Ultimately, it blends endurance with speed and makes you a better, faster runner.

The nature of Fartlek training is designed to continuously shock and stress the body systems, providing both physical and mental improvement.