cardio · running shoes
Running Strides
Short accelerations that keep your legs quick without adding fatigue.
4–8 × 20 sec fast 15 minrest 60s
Equipment
running shoes
Rest
60s between sets
Primary muscles
legs
Also works
cardiovascular
How to do it
- After an easy run, accelerate to about 90% of your top speed over 20 seconds.
- Hold that pace briefly, then decelerate over the next few steps.
- Walk 60–90 seconds between reps.
- Complete 4–8 reps twice a week.
Form cues
- ✓Smooth, not straining
- ✓Quick turnover, tall posture
- ✓Relaxed face and hands
Common mistakes
- ✗Sprinting all-out
- ✗Skipping strides — they're the cheapest speed work
Progressions
- 4×20 sec → 6×20 sec → 8×20 sec