Strides

Strides are short accelerations—about 80 to 100 meters or twenty seconds—run at fast but relaxed effort, usually after easy runs or before workouts. You build to roughly ninety-five percent of top speed over the first third, float through the middle, and decelerate smoothly, with full walk-back recovery between repeats.

Four to six strides keep neuromuscular speed, cadence, and running economy sharp without the fatigue cost of a HIIT session, which makes them one of the cheapest upgrades in a training week. Start with two per session and add one each week.