Including running drills and strides in a training program is not just for competitive runners. Everyone can use them as a great way to improve running form and economy and increase speed. Incorporate them into a warm-up for a more intense race or training session, do them after an easy run to boost your training and fitness, or do them as a stand-alone workout when you need a break from your regular routine.
This video explains how to do a number of drills as well as strides. You don’t have to do them all at once. I encourage you to experiment with a few and see how they feel.
Enjoy mixing up your routine and getting stronger and faster while you do 
