| Speed | Once a week...Run Quick |
| Tempo | Once a week...Up the pace a notch |
| Time | Once a week...Go longer |
| Strengthen | 3 Times a week...Get stronger |
| Stretch | Every Day...Stretch |
| Soothe | Once in a while...Chill Out |
| Straight | Every Day...Better mechanics... |
| Head up...Shoulders back...Hips forward | |
| Steady | Every Day...Every Day...Every Day |