Running quickly for a long time requires both fitness and proficient technical skills. As a model for excellence, elite runners demonstrate skilled movement patterns that reflect quick rhythm, relaxation, and exceptional coordination. The drills in this program provide purposeful practice to teach you to run smoothly and skillfully; thereby lowering energy cost while running, reducing injury rates, and increasing the enjoyment obtained from gliding along effortlessly as a runner.

Warm up thoroughly before doing drills, just as you would before strength, sprint, or hill rep training sessions. A...