Strides: Small Effort, Big Benefits

Smooth. Fast. Relaxed. Strong.

Why We Do Strides

Strides are short, controlled bursts of faster running that help athletes improve running form, build leg speed, develop rhythm, and prepare the body for faster workouts and races. The goal is not to sprint all-out, the goal is to run fast, smooth, and relaxed.

Typical Summer Progression

• 4 × 20 seconds at 5K effort
• 5 × 20 seconds at 5K effort
• 5 × 20 seconds starting at 5K effort and squeezing down to 3200m effort
• 5 × 20 seconds starting at 5K effort and squeezing down to 1600m effort
• 6 × 20 seconds starting at 3200m effort and squeezing down to 1600m effort
• 6 × 20 seconds — 2 at 3200m effort, 2 at 1600m effort, 2 at faster 800m effort
• 3 × 25 seconds at 5K / 3200m / 1600m effort, then 3 × 20 seconds at faster 800m effort
• 3 × 25 seconds at 1600m effort, then 3 × 20 seconds at solid 800m effort

A Little History

Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér. Looking for a way to help his athletes become more competitive against dominant Finnish distance runners, Holmér encouraged runners to vary their pace naturally over trails and rolling terrain. Instead of rigid track workouts with exact distances and rest periods, athletes would surge up hills, accelerate between landmarks, and recover whenever needed. The result was a training method that built both endurance and speed while keeping running fun and engaging.

See Fartlek Training in Action

Watch this quick video to see how runners use "speed play" to mix faster and easier efforts throughout a run.

Why We Use Fartleks

• Builds endurance and speed at the same time
• Teaches runners how to change pace during races
• Feels less rigid than track intervals
• Develops body awareness and pacing skills
• Can be done on roads, trails, grass, or the track

Example Workout

20-Minute Fartlek:

Run easy for 2 minutes, then faster for 1 minute. Repeat that pattern for 20 minutes. The faster sections should feel controlled, about your 5K effort, not like an all-out sprint.

Coach's Reminder

Fartlek running is about learning rhythm. Run the faster sections with good form, stay relaxed, and use the easy sections to recover while still moving forward. Some of the best fartleks don't require a watch at all, just pick a tree, a mailbox, or the next hill and play with your pace.

What Is a Progression Run?

Start easy. Build steadily. Finish strong.

A progression run is a workout where you gradually increase your pace over the course of the run. Instead of starting fast or running the same pace the whole time, you begin relaxed and controlled, then slowly build toward a stronger finish.

Example Progression Run Using Minutes

• 10 minutes Easy
• 10 minutes Steady
• 8 minutes Comfortably Hard
• 2 minutes Strong Finish

Total Run: 30 Minutes

A Great Alternative to Tempo Runs

Progression runs are often an excellent replacement for traditional tempo runs, especially during the summer. While tempo runs require athletes to lock into a specific pace for an extended period of time, progression runs allow athletes to gradually work their way into faster efforts.

This approach reduces the mental stress of trying to hit exact splits while still providing many of the same aerobic benefits. Athletes spend time running at steady, threshold-like efforts without feeling like they are "forcing" the pace from the start of the workout.

Learning to Run by Feel

One of the most important skills a distance runner can develop is the ability to run by feel. Watches, GPS devices, and pace charts are useful tools, but races are won by athletes who understand effort, not just numbers.

Progression runs teach athletes how different effort levels feel. They learn the difference between easy running, steady running, threshold effort, and race-like effort. Over time, athletes become better at adjusting to weather, hills, terrain, and race situations without constantly looking at a watch.

The best runners develop an internal sense of pace. Progression runs help build that skill by encouraging athletes to listen to their breathing, focus on their rhythm, and make smart adjustments throughout the run.

Why We Use Progression Runs

• Build aerobic endurance
• Develop pacing awareness
• Teach athletes to run by feel
• Practice finishing strong when fatigued
• Improve confidence at faster efforts
• Provide many of the benefits of a tempo run with less pressure
• Help athletes avoid starting races too fast

Coach's Reminder

The goal of a progression run is not to hit a specific pace. The goal is to gradually increase effort, stay in control, and finish feeling strong. Learn the effort, trust the process, and let fitness take care of the pace.