Session 1:

Foot Position Awareness:
Refer to the Technique Drills section for instructions

Posture Drill:
Refer to the Technique Drills section for instructions

Hopping Drill:
Refer to the Technique Drills section for instructions – 4 x 20sec each leg

Running using new technique:
6 x 20sec faster pace (30sec walking recovery)
5 x 3min moderate pace (30sec walking recovery)

Strengthening Exercises
Single Leg Squats 3 sets of 15 reps each leg
Dynamic Lateral X-Lunges 3 sets of 30sec powerfully

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

Foot Position Awareness:
Refer to the Technique Drills section for instructions

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

Hopping Drill:
Refer to the Technique Drills section for instructions – 4 x 20sec each leg

Running using new technique:
6 x 20sec faster pace (30sec walking recovery)
3 x 5min 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:

Foot Position Awareness:
Refer to the Technique Drills section for instructions

Arm Drill:
Refer to the Technique Drills section for instructions

Hopping Drill:
Refer to the Technique Drills section for instructions – 4 x 20sec each leg

Running using new technique:
6 x 20sec faster pace (30sec walking recovery)
7 x 3min moderate pace (30sec walking recovery)

Strengthening Exercises
Dynamic Lateral X-Lunges 3 sets of 30sec powerfully
Single Leg Rotational Control 3 x 30sec each leg

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

Foot Position Awareness:
Refer to the Technique Drills section for instructions

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

Hopping Drill:
Refer to the Technique Drills section for instructions – 4 x 20sec each leg

Running using new technique:
6 x 20sec faster pace (30sec walking recovery)
4 x 5min 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

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