id: run.strides
name: Easy Run + Strides
sport: run
type: endurance
category: speed

params:
  duration:
    type: int
    required: true
    default: 30
    min: 20
    max: 60
    description: Duration of easy run in minutes
  strides:
    type: int
    default: 6
    min: 4
    max: 10
    description: Number of strides

structure:
  main:
    - type: work
      name: Easy Run
      duration: "${duration}min"
      pace: "${paces.easy}"
      intensity: Zone 2
    - type: intervals
      repeats: "${strides}"
      work:
        type: work
        name: Stride
        duration: 30sec
        pace: "${paces.r5k}"
        intensity: Zone 4
      recovery:
        type: recovery
        name: Recovery walk
        duration: 90sec
        intensity: Zone 1

humanReadable: |
  EASY RUN + STRIDES - ${duration} minutes

  MAIN RUN:
  ${duration} min easy @ ${paces.easy}

  STRIDES (after the run):
  ${strides} × 20-30 second accelerations
  - Start easy, build to ~90% effort
  - Focus on quick, light feet
  - Full recovery walk (60-90s) between each
  - Should feel smooth, not strained

  Strides maintain leg speed without adding fatigue.
  Keep them relaxed and controlled.

estimatedDuration: "${duration + 10}"
targetZone: Z2
rpe: "4-5 (run), 6-7 (strides)"
notes: Maintains speed and running economy during easy weeks