Gravity
Stop pushing. Start falling.These mechanics take longer to feel than Week 1. The lean and hip extension are subtle at first. Run slowly enough that there is attention left for the cues.
Mark as in progress
Goal
Use bodyweight for forward motion. Speed comes from angle, not effort. A slight forward lean from the ankles — not the waist — allows gravity to pull the run forward.
Run these sessions across the week. Rest days can move.
Weekly Practice
Mon
20 min Easy Run
Every 5 min, reset posture — lean gently from the ankles, not the waist
Tue
5 × 50m Falling Starts
Stand still, lean forward until you must step to catch yourself — hold that angle for 50m
Wed
20 min Rhythm Run
Drive the hip fully back and through — feel the glute engage at the end of each stride
Thu
Rest / Mobility
Hip flexor work — open the front of the hip
Fri
25 min Easy Run
Wrists at hip level — arms low, shoulders relaxed
Sat
40 min Long Easy
When tired, check the hips — don't let them fall behind the body
Sun
Rest
The Three Ghost Cues
Ankle lean
Drive the hip through
Wrists to hips
Check-In
Did speed increase without extra effort?
If it feels like work, you're pushing.