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 |
Technique Triggers