I'll be doing these bad boys three times a week and in 5-6 weeks time the coaches say I should feel a noticeable difference, and in the meantime working my way towards being stronger, more stable and less injury-prone.
Here's my little routine complete with some quality demonstration videos:
Body Weight Squats - 2 sets of 10 reps
Step Ups - 2 sets of 15 reps for each leg
Heel walking - 3 sets of 45 seconds
IT Band Strengthening - 2 sets of 12 reps for each leg
Hopefully things will melt enough for me to try out running over here on the other side of Portland tomorrow.