Find a straight away and try to increase speed with each stride you do. They connect your brain to your body. They make you fast and durable. I like to picture a photographer taking my picture at peak speed.
Do these or a form of these that you like and will help you get your turnover ready. These are programed before workouts to prime the body.
Running slow to run fast
The why and how. This videos dives deep, But all great info.
Look up Calstrength core routine on youtube. It is a nine minute video that hits the core. It would be awesome to hit this 2-3x week. The first few times you will have to take breaks but after time it will get a little easier.
Strength 2x week
Banded glute Activation 2x 20 Left and 20 Right
Monster Walks 20 Forward and 20 Backwards
Single leg no weight RDL add weight after the first few weeks.
3x8 per leg
3x10 each side. Try reverse Lunges if you have knee pain. Also you can grab onto something to help you balance!