Weekly Training Notes: Strides – The Secret Weapon for Getting Faster

Practical training advice, athlete highlights, and lessons from real training blocks. Each week I send a short newsletter to my athletes with training tips, coaching notes, and shout-outs. The goal is simple: share things that actually help people train consistently and stay healthy while working toward their goals. Below is an excerpt from a recent newsletter.

Training Tip: Strides – The Secret Weapon for Getting Faster

One of the easiest ways to add quality to your training without increasing injury risk is by adding strides to your week.

Strides are short accelerations where you gradually build up to a fast but controlled pace, hold it briefly, and then ease back down. They typically last 15–25 seconds and are followed by recovery.

The reason strides are so valuable is that they allow you to touch faster speeds without the fatigue or recovery cost of a workout. They wake up your nervous system, reinforce efficient mechanics, and help your legs remember what faster running feels like. In other words, you get many of the benefits of speed work without the stress that usually comes with it.

For most athletes, I recommend including strides two to three times per week. A common place to do them is after an easy run or before a workout as part of your warm-up.

How to Structure Strides

A simple way to build them into your routine:

• 4–6 strides for athletes new to strides
• 6–8 strides for more experienced athletes
• Each lasting 15–25 seconds
• Take at least 30 seconds of recovery between each stride

What They Should Feel Like

The key is to keep them fast but relaxed.

You should feel smooth and in control, not straining. Focus on:

• Quick turnover
• Good posture
• Light, quick steps

If done correctly, strides shouldn’t leave you feeling tired. Many runners actually finish them feeling more energized.

Where to Add Them

Strides are flexible and easy to work into your week:

• After an easy run
• Before a workout as part of your warm-up
• In the middle of a run if you’re short on time

If you add them mid-run, make sure you take full recovery between each one so they stay fast and controlled rather than turning into a continuous hard effort.

Why They Matter

Over time, those small doses of speed add up.

They help:

• Improve running economy
• Reinforce efficient mechanics
• Make faster paces feel more natural

If you’re looking for a simple way to get a little faster without adding much stress to your training, strides might be one of the most effective tools you can use.

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