Session 1:

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

Arm Trigger Drill:
Refer to the Technique Drills section for instructions
Running – With each run, pick a number of moments within the run to use your arms as a trigger to drive the rhythm:
6 x 20sec moderate pace (30sec walking recovery)
6 x 1min moderate pace (30sec walking recovery)
6 x 1min30sec 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:

Posture Drill:
Refer to the Technique Drills section for instructions

Arm Trigger Drill:
Refer to the Technique Drills section for instructions
Running – With each run, pick a number of moments within the run to use your arms as a trigger to drive the rhythm:
6 x 20sec faster pace (30sec walking recovery)
4 x 7min 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: 

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

Arm Trigger Drill:
Refer to the Technique Drills section for instructions
Running – With each run, pick a number of moments within the run to use your arms as a trigger to drive the rhythm:
6 x 20sec moderate pace (30sec walking recovery)
6 x 1min moderate pace (30sec walking recovery)
6 x 1min30sec 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

Arm Trigger Drill:
Refer to the Technique Drills section for instructions
Running – With each run, pick a number of moments within the run to use your arms as a trigger to drive the rhythm:
6 x 20sec faster pace (30sec walking recovery)
3 x 10min 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.