Session 1:

Posture Drill:
Refer to the Technique Drills section for instructions
Running with good posture – Practice the feeling of holding your posture inline while drifting your body forwards and falling into the run.
6 x 20sec moderate pace (30sec walking recovery)
8 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Single Leg Squats 3 sets of 15 reps each leg
Posterior Lunges 3 sets of 15 reps each leg

All Stretches
Refer to the Stretching For Runners section for instructions
Session 2:

Posture Drill:
Refer to the Technique Drills section for instructions
Running with good posture PLUS active arms and pick-up.
6 x 20sec moderate pace (30sec walking recovery)
4 x 1min moderate pace (30sec walking recovery)
4 x 1min30sec moderate pace (30sec walking recovery)

Strengthening Exercises
Glute Bridges 10 x 10sec holds
Single Leg Squats 3 sets of 15 reps each leg

All Stretches
Refer to the Stretching For Runners section for instructions
Session 3:

Pick-Up Drill:
Refer to the Technique Drills section for instructions

Arm Drill:
Refer to the Technique Drills section for instructions
Running with good posture PLUS active arms and pick-up.
6 x 20sec moderate pace (30sec walking recovery)
10 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Posterior Lunges 3 sets of 15 reps each leg
Rotational Control 5 x 30sec fast

All Stretches
Refer to the Stretching For Runners section for instructions
Session 4:

Posture Drill:
Refer to the Technique Drills section for instructions
Running with good posture PLUS active arms and pick-up.
6 x 20sec moderate pace (30sec walking recovery)
6 x 2min moderate pace (60sec walking recovery)

Strengthening Exercises
Glute Bridges 10 x 10sec holds
Single Leg Squats 3 sets of 15 reps each leg

All Stretches
Refer to the Stretching For Runners section for instructions

Please make sure you begin each session with a thorough warm-up and stretch sufficiently to finish.