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.