Strides: Choose to Run is a full running music workout that can be downloaded from Hella Sound Premium Running Music. It is based on the “strides” workout Jack Daniels, PhD, advocates in his Daniels’ Running Formula. This is a useful workout that can used at any level of training. Some examples for use are: 1. For beginners who are incorporating speed work for the first time 2. Anyone at the end of a long run wanting to practice speed on tired legs, 3. Testing speed work after coming back from injury or time off from running, 4. A fun little drill at the end of a maintenance run to shake things up and add some speed.

The coaching is provided by Jeff Kline of PRS Fit and instrumental by Jonathan Jones of Linwood Studios.

The track is organized by:

1. 10 minutes of warm-up
2. 10 minutes of workout intervals.
a. 1 min intro with coaching explanation
b. 6 intervals of 30 second fast and 1 min rests *note: the last fast interval stretches a few seconds longer just to mess with you and because it feels good.

3. 5 minutes of Cool down.

See the details and download the track on Hella Sound Premium Running Music

The entire track is at 180 bpm, so even though thematically the first and last sections are warm-up and cool-down they are actually at the same tempo as the workout itself. For the purposes of Stride intervals the focus is really on maintaining that quick consistent cadence whether you are going fast or slow. This is not an advanced workout, it’s more about form and technique than sustaining speed for any significant length of time. Therefore if you are tacking it on the end of a longer running playlist don’t worry about the warm-up slowing you down, you can keep a consistent pace as the rest of your run.

This workout and other long running compositions and workouts are available on HellaSound.com

Artistically this was a fun piece to make because when you are trying to fill up such long format there is opportunity for story-telling taking a real journey with the narrative. I hope to see more compositions like this in the future by Lady Southpaw and other artists because it has the potential to be a new kind of artistic genre especially for runners!

Read more about the making of Strides: Choose to Run on HellaSound.com