Important Note Before Starting:

Everybody is different, with different running backgrounds, strengths and weaknesses, particularly when it comes to the calf muscles and the time it takes to adapt to a new type of foot strike pattern.

This six week programme is written with to give a progressive and gradual introduction to mid-foot running by correcting the whole body technique and incorporating selected multi-planar strengthening exercises. 

Even with this gradual nature, people may still feel tightness in the calf muscles, especially in the early weeks of the program… This is normal, but DO NOT  keep increasing the running volume despite this tightness.

Instead, reduce the running volume in the sessions to a level your lower legs can sustain comfortably and repeat the week until you build the strength – focussing on technique.

Don’t forget to stretch!

Session 1:

Pick-Up Drill:

Refer to the Technique Drills section for instructions

Running using the pick-up gently:
12 x 20sec moderate pace (30sec walking recovery)
6 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Glute Bridges 10 x 10sec holds
Posterior Lunges 3 sets of 15 reps each leg

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

Arms Drill:
Refer to the Technique Drills section for instructions

Running using your arms actively:
12 x 20sec moderate pace (30sec walking recovery)
6 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Glute Bridges 10 x 10sec holds
Posterior Lunges 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

Arms Drill:
Refer to the Technique Drills section for instructions

Running using your arms actively with the pick-up:
4 x 20sec moderate pace (30sec walking recovery)
10 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Single Leg Rotational Control 3 x 30sec fast
Glute Bridges 10 x 10sec holds

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

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

Arms Drill:
Refer to the Technique Drills section for instructions

Running using your arms actively with the pick-up:
6 x 20sec moderate pace (30sec walking recovery)
10 x 1min moderate pace (30sec walking recovery)

Strengthening Exercises
Glute Bridges 10 x 10sec holds
Posterior Lunges 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.

7 thoughts on “ VR101: Week 1 – Leg Mechanics & Arm Movement

  1. muhamad zuhairi.zainal
    muhamad zuhairi.zainal says:

    Salam Coach..
    Nak tanya sikit, 1 sesi bersamaan satu kali training per day? Maksud saya sesi 1 utk isnin, sesi 2 utk rabu, sesi 3 jumaat , sesi 4 ahad..
    Mcm tu ke?

    • Mohd Firdaus
      Mohd Firdaus says:

      setiap hari ada latihan & drills kita akan berikan. 5-6 kali latihan sehari, untuk follow 🙂 tapi tak wajib, ikut kemampuan masing2. kalau boleh catch up lagi bagus. kita ada fb group untuk discuss nanti

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