Week One (Three times)

• Warm-up: jump rope, 3 minutes

• Drills: 3 sets, 20 repetitions (per leg, where necessary)
  • Forward Two-Leg Hop; alternating with and without jump rope
  • Two-Foot Wall Fall
  • Pose Stance
  • Stationary Change of Support

• Running: two times through, with metronome
  • 5x 30 seconds @ 94-96 cadence (188-192 pulls-per-minute); rest 30 seconds between repeats
  • Wall Slap, 20 repetitions per leg
  • 3 minutes @ 91 cadence (182 pulls-per-minute)

Week Two (Three times)

• Warm-up: jump rope, 5 minutes

• Drills: 3 sets, 20 repetitions (per leg, where necessary)
  • Forward Pony
  • Pose Stance Wall Fall
  • Forward Lunge

• Running: two times through, with metronome
  • 4x one minute @ 96 cadence (192 pulls-per-minute); rest one minute between repeats
  • Wall Slap, 20 repetitions per leg
  • 5 minutes @ 91 cadence (182 pulls-per-minute)

Week Three (Two times)

• Warm-up: jump rope, 6 minutes

• Drills: 3 sets, 20 repetitions (per leg, where necessary)
  • Forward Change of Support; alternating with and without jump rope
  • Carioca
  • Forward Lunge

• Running: one time through, with metronome
  • 4x 90 seconds @ 98 cadence (196 pulls-per-minute); rest one minute between repeats
  • Hop in Place, 20 repetitions per leg
  • Modified Leg Curl (or other hamstring activation drill)
  • 6 minutes @ 93 cadence (186 pulls-per-minute)

Week Four (Three times)

• Warm-up: jump rope, 8 minutes

• Drills: 3 sets, 20 repetitions (per leg, where necessary)
  • Forward Change of Support; alternating with and without jump rope
  • Carioca
  • Running Lunge

• Running: one time through, with metronome
  • 5x 90 seconds @ 100 cadence (200 pulls-per-minute); rest one minute between repeats
  • Forward Hop, 20 repetitions per leg
  • Modified Leg Curl (or other hamstring activation drill)
  • 8 minutes @ 94 cadence (188 pulls-per-minute)

Week Five (Two times)

• Warm-up: jump rope, 8 minutes

• Drills: 3 sets, 20 repetitions (per leg, where necessary)
  • Single Skip Forward
  • Carioca
  • Running Lunge

• Running: one time through, with metronome
  • 4x 90 seconds @ 101 cadence (202 pulls-per-minute); rest one minute between repeats
  • Hand to Foot, 20 repetitions per leg
  • Front Bench Jump, 20 repetitions per leg
  • 8 minutes @ 92-94 cadence (184-188 pulls-per-minute)

Week Six (Two times)

• Warm-up: jump rope, 10 minutes

• Drills: 3 sets, 20 repetitions (per leg, where necessary)
  • Double Skip Forward
  • Carioca
  • Toes Up

• Running: one time through, with metronome
  • 4x 90 seconds @ 102 cadence (204 pulls-per-minute); rest one minute between repeats
  • Hand to Foot, 20 repetitions per leg
  • Back Bench Jump, 20 repetitions per leg
  • 10 minutes @ 92-94 cadence (184-188 pulls-per-minute)

Week Seven (Two times)

• Warm-up: jump rope, 10 minutes

• 8x 200m run, maintaining form and deviating no more than two to three seconds per interval; rest one minute between repeats:
  • Wall Slap + 2x 200m run
  • Carioca + 2x 200m run
  • Forward Lunge + 2x 200m run
  • Forward Change of Support + 2x 200m run

Week Eight (Two times)

• Warm-up: jump rope, 10 minutes

• Three sets, 2x 400m run + 1x 800m run; rest one to two minutes between distances:
  • 1 set @ marathon pace
  • 1 set @ half-marathon pace
  • 1 set @ 10k pace

Week Nine (Two times)

• Warm-up: jump rope, 10 minutes

• Three sets, 1x 200m run + 1x 400m run + 1x 600m run; rest one to two minutes between distances