Perform strides at eighty percent of your running capacity for thirty-second intervals.
Aim to cover fifty to one hundred meters of flat ground with each stride.
Variations
Try running strides on a steady incline.
Try running strides on a gentle downhill grade.
Accelerate evenly over the stretch of ground, taking care not to reach your maximum effort, then gradually decelerate until you reach the end of your stride.
When?
After warming up (dynamic stretching) with a short, ten-minute run at a conversational pace