Session 1:

Stride Frequency Test:
Refer to the Technique Drills section for instructions

Contact Time Drill:
Refer to the Technique Drills section for instructions

Running using all elements so far PLUS slightly shortened contact time:
12 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:

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

Contact Time Drill:
Refer to the Technique Drills section for instructions

Running using all elements so far PLUS slightly shortened contact time:
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
Session 3:

Posture Drill:
Refer to the Technique Drills section for instructions

Arm Drill:
Refer to the Technique Drills section for instructions

Running using your arms actively with the new pick-up of the legs using your hamstrings:
6 x 20sec moderate pace (30sec walking recovery)
12 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Posterior Lunges 3 sets of 15 reps each leg
Rotational Control 6 x 30sec fast

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

Arm Drill:
Refer to the Technique Drills section for instructions

Contact Time Drill:
Refer to the Technique Drills section for instructions

Running using all elements so far PLUS slightly shortened contact time:
6 x 20sec moderate pace (30sec walking recovery)
8 x 2:30min 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.