Make sure your body is fluid and relaxed, but not hunched over. Try to keep your shoulders and arms loose while keeping your back straight.

Start running. Look ahead and keep your hips forward. Keep your elbows at around a 90 degree angle, close to your body. Use a 110 degree angle for long distance (except when you are working up a hill). Swing each arm forward and backward in time with the opposite leg (this provides momentum and prevents your body from twisting).

Keep running for as long as required by the training plan.

Grab the pull-up bar with the palms facing forward using the shoulder width grip. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat the exercise according to the training plan.

Make sure your body is fluid and relaxed, but not hunched over. Try to keep your shoulders and arms loose while keeping your back straight.

Start running. Look ahead and keep your hips forward. Keep your elbows at around a 90 degree angle, close to your body. Use a 110 degree angle for long distance (except when you are working up a hill). Swing each arm forward and backward in time with the opposite leg (this provides momentum and prevents your body from twisting).

Keep running for as long as required by the training plan.

Lie on the ground face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Lower yourself down until your chest almost touches the ground.

Press your upper body back up into the starting position. Repeat the exercise according to the training plan.

Make sure your body is fluid and relaxed, but not hunched over. Try to keep your shoulders and arms loose while keeping your back straight.

Start running. Look ahead and keep your hips forward. Keep your elbows at around a 90 degree angle, close to your body. Use a 110 degree angle for long distance (except when you are working up a hill). Swing each arm forward and backward in time with the opposite leg (this provides momentum and prevents your body from twisting).

Keep running for as long as required by the training plan.

Stand straight with your feet shoulder width apart and parallel to each other.

Extend your arms out so that they are parallel with the ground. Drive your hips back to the sitting position. Your thighs must be parallel with the ground.

In the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Make sure your body is fluid and relaxed, but not hunched over. Try to keep your shoulders and arms loose while keeping your back straight.

Start running. Look ahead and keep your hips forward. Keep your elbows at around a 90 degree angle, close to your body. Use a 110 degree angle for long distance (except when you are working up a hill). Swing each arm forward and backward in time with the opposite leg (this provides momentum and prevents your body from twisting).

Keep running for as long as required by the training plan.