Strides: Choose to Run

Strides: Choose to Run is a full length running music workout available on Hella Sound Premium Running Music. It is based on the “strides” workout elite coach and exercise physiologist Jack Daniels, PhD, recommends in his book, Daniels’ Running Formula. This is a useful workout that can be used at any level of training. From beginners trying speed work for the first time, to veterans testing themselves after injury or time off to anyone wanting to practice some speed on tired legs at the end of a long run.

Hella Sound Premium Running Music

The coaching is provided by Jeff Kline of PRS Fit and the instrumental is written and performed 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 running and 1 min rests *
      3. 5 minutes of Cool down.

* note: the last fast interval stretches a few seconds longer just to mess with you and because it feels good.
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 workout is 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.

This workout and other long form running compositions are available on

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. 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