Chapter 1: Stretching and Shoe Selection
1

Introduction to Stretching and Shoe Selection
2

Buying the Correct Shoe
3

Shoe Size Matters
4

Hamstring Stretch
5

IT Band Stretch
6

Groin Stretch
7

Calf Stretch
Chapter 2: Strength and Conditioning Drills
8

Introduction to Strength and Conditioning Drills
9

Push-Ups
10

Medicine Ball
11

Stability Ball
12

Lunges
13

Karaoke
14

High Knee
15

Bounding Hurdles
16

ABC Skips
Chapter 3: Running Tactics
17

Introduction to Running Tactics
18

Form - Arms
19

Form - Stride Length
Lesson 20:
Running Uphill
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- Running Uphill
  Runners should approach a hill with the mentality of attacking it. Tell your runners, "Don't be afraid of the hill."
  When approaching a hill, shorten the stride, compact the swinging of the arms and then run tall up the hill.
  Runners need to breath deeply while running up a hill.
  
  Coaching Tip:
  It is important to emphasize the importance of short strides so that your runners maintain a good center of gravity.
21

Running Downhill
22

Passing Runners
23

Utilizing Flats
Chapter 4: Race Tactics
24

Introduction to Racing Tactics
25

Learn the Course
26

Correct Start
27

Pacing and Racing
28

Scoring
29

Tangents
30

Team Theory