-bounding, all typical stuff
-every three strides whip a leg through with the hip flexors, then powerfully extend it using glutes+hamstrings
-running with straight legs as fast as possible (stretch hips afterwards)
-running on toes (focus on allowing very little of the foot to touch the ground, and not for very long)
-barefoot running helps too
-running with long strides
-high knees with high turnover (no arms)
-high knees with high turnover (with arms)
-butt kicks (fast), pretty much hamstring curls
-some bounding, but not a huge fan
-sprints are more effective then drills
All drills or sprints are on balls of the feet
I don't use heart rates and I don't time them (yet). I just go by effort. In general, tempo effort is about 1/2 marathon effort, although as I said before if I do a workout like 10X(1/3mile fast,1/3mile moderate), with first 5@tempo,4@mile race effort,1 faster then I will just call it tempo. Pretty much anything faster then marathon pace but slower then mile pace is tempo right now. btw the 2 minute rest was just standing there, so that other workout was 1/3fast,1/3 mod,1/3fast,1/3 mod, then 2 MINUTES REST, 6 times total
the split squats are a golden exercise, they crush the glutes like nothing else. I get a guaranteed great run 2-3 days afterwords provided I eat a large amount of protein after.
also the deadlifts seemed to work my back enough to counteract the abs, it was very sore! (in a good way), maybe I am doing them wrong although my hamstrings were also sore. It is tough to guess what exercise caused what soreness after doing 5-6 different ones though. I know when I have done enough if the elevator down looks much more tempting then taking the stairs. Also on the ab bridges I do
"scissoring" the legs, up and down, figure 8s, back and forth movements and twists. I've always felt it in the lower abs, never the shoulders. i also do side bridges and lifting the top foot using the outer thigh. if I dont do those regularly then I get hip issues...I do them in bed before going to sleep, unless I have company.
Another good exercise is resting the weight on the forearms and heels and facing upwards towards the ceiling while raising each leg, this is very tough as well. I do the superman exercise as well, lying on stomach while lifting legs and arms.
Some of other stuff, but those are mainly in response to specific injury concerns or specific weaknesses that are probably not interesting or relevent to others.