Instructions:

1. One at a time, have runners stride down a straightaway at a fast but controlled pace.
2. Observe each runner.
3. Immediately after they run, talk runners through what you saw and how they can improve on the next stride.
4. Repeat several times, reviewing their form after each stride and shifting your focus to different aspects of form every few strides.

Performance Points:

• Sprinters should run at 80%-90% of racing effort.
• Distance runners should run at finishing sprint pace and/or race pace.
• Keep your feedback specific and constructive.
• Clearly identify runners' strengths as well as areas for improvement.
• Focus on only one or two corrections at a time.
• Challenge runners to take the lead in identifying the strengths and weaknesses in their form.
• Confirm that they understand your instructions for improvements; you might need to think of different ways to give the same instruction in order to find something that resonates with a particular runner. Sometimes, a demonstration can be the clearest instruction of all.
• Never force adjustments; they shouldn't be uncomfortable or painful.
• Allow for complete recovery between strides.
• See Form 101 for form fundamentals to emphasize.

Training Specifics:

Duration / Reps: 5-15 strides, with recovery time in between

When: As the main workout

You Need: A 50-100 meter straightaway

Benefits:

Reinforces strengths and eliminates weaknesses in runners' techniques