# @allie_ostrander on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DCC2tp9PQJa
- **Gondola URL:** https://gondola.cc/posts/24632903-allie-ostrander-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/ad668f30d7.jpg
- **Posted:** 2024-11-06T21:29:46.000+00:00
- **Account Owner:** Allie Ostrander (@allie_ostrander) — https://gondola.cc/allie_ostrander

## Caption

More details ⬇️

1. Strides: I do these 2-3x per week after easy runs. Usually I do 6x20sec hills, 4x30sec hills, or 5x20sec flat. These are at 90-95% effort, but I ease into them and keep the effort smooth. 
2. Easy Mileage: I have slowly increased my mileage from 30-40 miles per week to 50-60 miles per week. I did this SO carefully, and was never pushing to hit a mileage if I felt pain anywhere. I went from running 4x/week to 5x/week and increased the length of most runs by 1-2 miles. 
3. Speed Workouts: I used to emphasize threshold training a lot, but shifting the focus to speed has helped me be more comfortable and efficient at all paces. I went from doing speed once every 2 weeks, and mainly during track season, to having speed workouts almost every week, year round. To decrease injury risk, some of these speed sessions are done uphill. 
4. Post-Run Strength: I do 30 reps each of step ups and reverse lunges after 2-3 runs per week. This is to reinforce glute activation and improve strength & muscular endurance. 

Almost all of these changes are due to the amazing coaching of mountainroche !! Having him as my coach has been a complete game changer, and I could not be more grateful! 

#runningeconomy #runningtips #strides #speedwork

## Stats

- **Views:** 19,913
- **Likes:** 8,505
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- **Comments:** 36

## Tags

runningeconomy, strides, speedwork, runningtips

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