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

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