This should be done on a non-long run day. It is fine however, to do it as a part of your warm-up before a race or a speed workout. Many runners have also told me that this is a nice way to break up an average run that becomes boring.

It is an easy drill that improves the efficiency of running, making running easier. This drill excels in how it helps to pull all of the elements of good running from together at the same time. Over the weeks and months, if you do this drill once every week, you will find that your normal cadence slowly increases naturally.

  • Warm up by walking for 5 minutes, and running and walking very gently for 10 minutes
  • Start jogging slowly for 1-2 minutes, and then time yourself for 30 seconds. During this half minute, count the number of times your left foot touches.
  • Walk around for a minute or so.
  • On the 2nd 30 second drill, increase the count by 1 or 2.
  • Repeat this 3-7 more times. Each time trying to increase by 1-2 additional counts.

Jeff Galloway Resources: Visit the E-Shop where you will find “Running – Testing Yourself” and other books for your running library. 

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ANNOUNCING the new Galloway Run-Walk-Run training app! With coaching, motivation, nutrition, a FREE run-walk-run timer, and more!