Focusing now on cadence and foot contact time, this weeks drills are a continuation of technique progression bringing together all the elements so far with solid body position, efficiency of the drive mechanism through the body with correct leg action. Try increasing your cadence aiming for a minimum of 180 strikes per minute by shortening your stride and increasing leg speed without increasing your running speed. You can use barefoot drills and a mid-foot / forefoot strike style to develop this aspect of your running.

Another tip is try to show the soles of your feet to the runner behind you. This helps with increasing cadence and makes you more nimble when running over rough ground as it encourages higher foot carrying to clear obstacles.

BEFORE STARTING: Complete drills week 3 for 2-3 weeks before tackling these drills.

EQUIPMENT: None

DURATION: 14 mins

SCHEDULE: Once per week

TIPS: Complete a dynamic warm up before starting these drills