Already adding in strides to your workout OR want a way to make strides part of workouts that prepare you for harder workouts a few weeks into the future? Another run drill is hill strides.
This is a great workout for anyone in any phase of training. For newer runners or runners new to any kind of speed work, do just 4-5 reps and work up from there over the period of weeks.
Warm up nice and easy running 15 minutes to 30 minutes. If you know it takes longer to warm up, run closer to 30 and shorter if you warm up faster.
Main set: 4-8 X 20 sec hill strides with 1 minute 40 sec back to your aerobic pace, keeping good posture.
HOW TO HILL STRIDE? Focus on power per stride! So instead of sprinting up for 20 sec, think with every step, is this the most powerful step I can do? Push off the toes, strong arms, looking ahead. You want to increase the the neuromuscular connections here so this faster running is recruiting more muscle fibers.
A good hill for hill strides isn't super steep but it is obvious that it is a hill. Too steep and it is hard to run up with great form and keep up your pace. Super flat and you will be running faster than desired. By running uphill the hill is slowing you down which is good, top speeds can lead to injury when we aren't practicing it.