Starting on Monday, January 29, I will be performing cadence drills during my hour run on Monday. Jeff Galloway, in his book Running Until You're 100 explains that the drills help one to run faster by running smoother and easier. He describes them as a "gentle" drill, and they should be appropriate for my weekly rest run on Mondays.
A cadence drill has two phases that are repeated several times. First, jog or run a 30-second interval and count the number of times your left foot touches the ground. Next, after a minute or so of slow walking or jogging for recovery, run another 30 seconds and try to increase the count by 1 or 2. Notice that each repetition starts with the first phase that yields a new count.