Find a moderate hill, warm up thoroughly, then run hard up it for 8 to 10 seconds, driving the knees and arms, and walk back down. The slope does the coaching: it forces a forward lean, short strides and a lower top speed.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
6 to 8 uphill runs of 8 to 10 seconds at a strong but unhurried effort, walking down slowly as the recovery.
The incline shifts work onto the calves and Achilles, so ease in if they have a history, and walk the descent rather than jogging it, since downhill is where the braking load lives. This is still vigorous work, and the usual advice about gradual build up applies.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.