Foundational Uphill Strides

Workout - Foundational Uphill Strides

• 25min @ 6'30''/km
• 5 lots of:
  • 22s @ 3'00''/km
  • 1min 30s rest
• 7min 30s @ 6'30''/km

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Intro

Here’s a breakdown of How to Run Strides: 4 Types of Strides (Easiest - Hardest) from StrengthRunning. The core details are pulled out so you can get started today; watch the full video for context.

Key points

• Strides are fast, sub-maximal efforts that sharpen mechanics, build speed confidence, and improve run quality.
• Four variations: uphill strides (easiest), flat strides, hill sprints, and track sprints (hardest). Use them on easy, moderate, or hard days.
• Start with a gentle incline (3–5% grade) to lock in form, then progress to flat ground, steep hill work, and short max-speed track repeats.
• Rest generously between reps (1–2 min walking for slopes, 90–120 s for hill sprints) so you keep hitting speed without overexerting.

Workout example

1. Uphill strides (easy)

• Find a 3–5% slope.
• Accelerate over 20–25 seconds across roughly 100 m, hitting 95–98% of top speed with a bell-curve ramp.
• Walk or easy jog 1–2 min between efforts.
• 4–6 reps.

2. Flat strides (intermediate)

• Flat ground; a track or paved path works.
• 20-second push covering about 100 m to 95–98% max speed.
• Walk 1–2 min between reps.
• 4–6 reps.

3. Hill sprints (hard)

• Pick the steepest hill you can safely run.
• All-out for 8–10 seconds (6–12 seconds if you’re new or advanced).
• 90–120 seconds of easy walking or standing to recover fully.
• 4–6 reps.

4. Track sprint (hardest)

• After a warm-up, run 40–60 m at max speed (8–12 seconds).
• Walk or jog easy between reps for full recovery.
• 4 reps, and only when you’re fresh.

Practical tips

• Start with uphill strides to build form and lower impact.
• Newcomers should stick with a 3–5% grade, then switch to flat ground.
• Warm up before hills or the track.
• Don’t run these when tired. Injury risk goes up.
• Add strides at least every 2–3 weeks. Plenty of runners include them 5 days a week.
• Adjust paces in the Pacing app to your max speed or goal race pace.

Closing note

Try them. Start on a gentle slope and work up. Tailor distances and paces in the Pacing app.

References

• How to Run Strides: 4 Types of Strides (Easiest - Hardest) - YouTube (YouTube Video)