Session 1: Pick-Up Drill: Refer to the Technique Drills section for instructions Contrast Test: Refer to the Technique Drills section for instructions Running – With each run, pick a moment within the run to check your form by performing the Contrast Test: 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 Contrast Test: Refer to the Technique Drills section for instructions Running – With each run, pick a moment within the run to check your form by performing the Contrast Test: 6 x 20sec faster pace (30sec walking recovery) 2 x 15min 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: Arm Drill: Refer to the Technique Drills section for instructions Contrast Test: Refer to the Technique Drills section for instructions Running – With each run, pick a moment within the run to check your form by performing the Contrast Test: 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 Contrast Test: Refer to the Technique Drills section for instructions Go out and run – Enjoy it! 6 x 20sec fast pace (30sec walking recovery) 1 x 30min moderate pace run (continuous) 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 |
Maintaining Good Form