Whether you're a beginner or a seasoned athlete, incorporating strides into your training routine can help you reach your running goals more effectively. Below you will find our coaching insights and the different ways you can structure strides into your training.


Strides, also known as striders or pick-ups, are short bursts of faster running, typically lasting around 20 to 30 seconds at a 7-8/10 rate of perceived exertion. They are a valuable tool for runners to enhance their running capabilities, improve form, and prepare for faster paces. They help you train your mind to be race-ready and for tough workouts.

When should you run Strides?

  • At the end of a training run
  • In the middle of a training run as intervals
  • Part of your warm-up before a speed session
  • Part of your pre-race warm-up

How many Strides should you run?

It is suggested to run between 4-12 strides with recovery between each rep. The sweet spot for strides is 8 reps for a duration of 20-30 seconds. You can make the recovery reps for the same time or a little longer.

For example:

  • 8 x 30 seconds strides with 30 seconds recovery
  • 8 x 30 seconds strides with 1:00 recovery

The frequency of incorporating strides into your training plan depends on your running experience, fitness level, and overall training goals.  For most runners, strides can be added 1-3 times per week.

Where should you run Strides?

Find a flat smooth surface or a track unless you are a trail runner and are used to training on more technical terrain.

Remember, strides are NOT sprints. Do not aim to run as fast as possible; rather, gradually increase your pace so that the strides feel smooth and comfortable.

Here are two workouts that show examples of when you can include strides into your workout from our COROS Workout Library:

Aerobic Run with Strides Workout in the COROS Training Hub.

Training Benefits

Incorporating a few days of strides into your training plan can help improve your overall running performance.

  • Strides help reinforce good running mechanics and proper form. During these short bursts of faster running, runners tend to naturally focus on their posture, stride length, arm swing, and foot placement. Consistently practicing strides can lead to better running form and improved running efficiency.
  • By running at a slightly faster pace during strides, runners can work on extending their stride length and improving their cadence (the number of steps per minute). These aspects are important for running faster and more efficiently.
  • Strides act as a gentle transition from easy running to more intense workouts. They help raise the heart rate and get the muscles ready for more demanding training, reducing the risk of injury.

Stride length and cadence are both available in the activity data page in the Training Hub.

Coaching Insights

If you are newer to running, this is an easy way to introduce speedwork without the increased amount of stress that comes with higher-intensity workouts. Gradually increase the volume of strides before introducing structured speed workouts and increasing your Training Load.

Weekly Training Load (12 weeks)

Strides are just one part of a well-rounded training program, which can include but not be limited to easy runs, long runs, interval training, strength training, and rest and recovery.

If you need help figuring out if this is a workout you should add to your plan, or if you would like your training questions answered, email us at coach@coros.com, and we’ll be happy to share insights!