Spring
Use the ground. Don't sink into it.
Mark as in progress
Goal
Reduce ground contact time. The foot arrives and leaves quickly — the Achilles tendon acts as a spring, not a brake. A runner who stays light on the ground spends less energy and maintains more speed.
Run these sessions across the week. Rest days can move.
Weekly Practice
Mon
20 min Easy Run
Imagine the ground is hot — the foot picks up the moment it lands
Tue
4 × 30m Skips
High skips for height — focus on popping off the ball of the foot
Wed
25 min Rhythm Run
Cadence focus — use a metronome at 175–180 BPM, keep the step light
Thu
Rest / Mobility
Calf and Achilles — foam roll and slow stretching
Fri
20 min Easy Run
Pull the heel up toward the glute quickly — don't push the ground away
Sat
45 min Long Easy
When tired at 30 min, keep the feet light — stay springy through the end
Sun
Rest
The Three Ghost Cues
Hot pavement
Pull, don't push
Hip drive
Check-In
Did your feet feel lighter as the run went on?
A crisp sound is elastic return. A slap is a brake.