garmin coach "repeat long stride"

I don't use Garmin Coach, but I do train in a group with a coach irl:

- "repeat long stride" - seems like a mistranslation. In English it's probably "Stride Repeats": https://forums.garmin.com/sports-fitness/running-multisport/f/accessories-sensors/230697/stride-repeats-in-garmin-coach

- Strides are about increasing cadence / turnover. The idea is to run fast with high cadence (not max speed) for a short period of time. Your cadence for these should be higher than normal. My race cadence is 180-190 depending on distance. For strides I try to max out around 210-220

- I do these after easy runs and before workouts / races

- A lot of articles say each rep should last about 30 seconds, but I typically do 4 to 6 reps of 15 seconds each.

https://strengthrunning.com/2012/10/what-are-strides/

Strides are also known as striders, stride-outs, or accelerations.

They’re about 100m accelerations where you start at a jog, build to about 95% of your max speed, and then gradually slow to a stop. One stride should take you about 20-30 seconds depending on your ability.

...

In fact, it’s best to think of strides as a speed development workout. The goal is not aerobic development, endurance, or getting in “a good workout.” Rather, it’s turnover and building comfort at high speeds.

...

Strides are best incorporated in two different situations:

1. After an easy or base run. In this scenario, think of strides as a dynamic stretch. They help increase your range of motion, work on your turnover, and subtly improve your form. By shaking out some of the tightness you might feel after miles of running at the same pace, strides can help you feel better for your next run.
2. Before a workout or race. Here, strides prepare your body to run fast. They serve as your transition to sustained, harder running.

If you are using Coach Jeff, this is one of the key drills of Jeff Galloway's Run Walk Run methods.

The purpose of the Cadence Drill is to gently train your body to use/recognize different/higher cadences. Within certain limits, higher cadences mean more efficiency therefore less stress on the body. It also mean higher speeds.Typically the drill is about increasing the cadence slightly and keep it steady for each of the 4 intervals.

In your case, you would run the first interval at 170spm, then increase by about 5spm each subsequent interval.

For the Acceleratioin Glider drill, the goal is to gently and very smoothly accelerate from walking to your race pace, then decelerate gently and smoothly continously down to a walk, all this within 30s.

As your training continues, you can use this workout as a warm up sequence for a longer workout.

Hi WillNorthYork,

Thank you for your in depth answer. I think you are right that the right English term is Stride Repeats, and is pretty mis-translated to Dutch. I understand now, pace is not an issue at this exercise, cadence matters. I accidentally did my work out good enough then.

Hi Etupes25, It gave me 10 repeats of 20 secs on the watch, But did not increase target every repetition. Just somewhere between 150 and 200 was in the green segment. I will play with the increasing cadence next time. 

Which one of the three coaches are you using?

It is Greg

Ok, Grag’s strides are like Jeff’s acceleration gliders. 
WillNorthYork’s answer is right on then.

The focus is on the running form, keeping it clean and efficient as you increase turnover.