Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: A-skips, B-skips, carioca, high knees
- Ankle rolls and hip circles
Main Workout (40 min)
- Posture drills — tall running, eyes forward, relaxed shoulders
- Arm swing drill — seated arm pumps, then standing, focus on cheek-to-cheek motion
- Foot strike drill — quick feet in place, then moving forward at 50% speed
- A-skip progression: 4 x 40m focusing on knee drive and toe-up position
- B-skip progression: 4 x 40m extending through the hip
- Form running: 4 x 100m at 70% effort applying all cues
- Partner observation — watch each other and give one form tip
Cool-Down (10 min)
- 1 lap easy jog
- Static stretches: hamstrings, quads, hip flexors, calves
- Review key form cues: posture, arms, feet