StrengthRunning Core Circuit

Workout - StrengthRunning Core Circuit

• 5min @ 6'00''/km
• 2 lots of:
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s rest
• 5min @ 6'00''/km

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A breakdown of Standard Core Routine Updated! Runner-Specific Core Strength from StrengthRunning. The full video is worth watching. Here are the key points so you can run the routine right away.

Key points

• Six core-focused exercises form a circuit that flows from one to the next without breaks.
• Difficulty scales with training: add sets (1-3) or extend the duration per exercise (30-60 seconds).
• Aim for 3 sets at 60 seconds each, 2-3 times per week, to strengthen your core, improve efficiency, and reduce injury risk.
• The final supine leg lift indicates glute and hip strength. If it’s tough, focus there.

Workout example

Go through each exercise for 30-60 seconds, moving right to the next without pause. Repeat the circuit 1-3 times (30-60 seconds rest between circuits). 2-3 sessions per week.

Perform each exercise for 30-60 seconds, moving directly to the next without rest. Complete the circuit 1-3 times (rest 30-60 seconds between sets). Do 2-3 sessions per week.

1. Modified bicycle (core and hip flexors) - 30-60 s
2. Prone plank - 30-60 s
3. Bridge (both feet on the ground) - 30-60 s
4. Side plank - 30-60 s each side
5. Bird dog - 30-60 s
6. Supine leg lift (or supine plank) - 30-60 s

Adjust work intervals or set count to your fitness. The video includes a link to a printable version.

Closing note

Try this routine over the next week and dial in timing and reps in the Pacing app.

References

• Standard Core Routine Updated! Runner-Specific Core Strength - YouTube (YouTube Video)