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. Watch the full video for complete context—we’ve excerpted the core details so you can get started with this workout today.

Key Points

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

Workout Example

1️⃣ Uphill Strides (Easy)

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

2️⃣ Flat Strides (Intermediate)

• Perform on flat ground—a track or paved path works well.
• 20‑second push covering about 100 m to 95‑98 % max speed.
• Walk 1‑2 min between reps.
• 4‑6 reps.

3️⃣ Hill Sprints (Hard)

• Select the steepest hill you can safely manage.
• Run all‑out for 8‑10 seconds (scale to 6‑12 seconds if you’re new or very advanced).
• Allow 90‑120 seconds of easy walking or standing to recover fully.
• 4‑6 reps.

4️⃣ Track Sprint (Hardest)

• After a warm‑up, run 40‑60 m at maximal speed (8‑12 seconds).
• Walk or jog easy between reps for full recovery.
• Do 4 reps—only when you’re fresh, not after fatigue.

Practical Tips

• Begin with uphill strides to build solid form and reduce impact.
• Newcomers should stick with a 3‑5% grade; switch to flat ground as you grow comfortable.
• Always warm up before tackling hills or the track.
• Don’t attempt these when already tired; you’ll raise your injury risk.
• Work strides in at least every 2‑3 weeks, though plenty of runners fit them in 5 days weekly.
• Adjust paces in the Pacing app to match your personal max speed or goal race pace.

Closing Note

Try them out—start on a gentle slope and progress from there. Tailor distances and paces in the Pacing app to fit your fitness, and you’ll watch your speed and confidence climb. Happy running! 🚀

References

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