4-Minute Marathon Core Drill
Workout - 4-Minute Marathon Core Drill
- 30s @ 5'00''/km
- 20s @ 6'40''/km
- 1min rest
- 20s @ 6'40''/km
- 1min rest
- 20s @ 6'40''/km
- 1min rest
- 30s @ 8'20''/km
- 30s @ 8'20''/km
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Intro
Lee Grantham’s video “Want to Run Faster? Try This 4 Minute Abs Workout for Marathoners” is worth your time. Here’s what you need to know to get started with this workout today. The full video has even more depth if you want the complete breakdown.
Key Points
- Your core strength—particularly the hip flexors and lower back—matters a lot in the final stretch of a marathon, where it helps you stay efficient and upright.
- You can fit this 4-minute drill into your routine 4 times weekly for a 10-minute weekly commitment.
- The key is smooth, deliberate movement. When you hang from the bar, let your body do the work—don’t rely on your arms and shoulders to carry the load.
- Start with knee pulls and work toward full leg raises as your strength builds.
Workout Example
- Warm-up: 30 seconds of leg swings or dynamic movement prep.
- Setup: Grip a sturdy bar at shoulder width with both arms straight.
- Progression A – Knee-ups:
- Bring your knees up toward your chest using a measured, controlled motion.
- Do 3 sets of 10 reps (or start with 2 sets of 5 if you’re new to this).
- Progression B – Straight-leg raises (when you’re ready):
- Extend both legs and raise them as high as you can while staying in control.
- Same reps: 3 × 10, or scale to 5 × 4 the way you’d progress other interval work.
- Cool-down: Gentle stretching for your hips and lower back.
Closing Note
Try adding this drill to your week and notice how your running posture improves during long miles. Feel free to adjust the volume to match where you’re at with the Pacing app, and keep pushing yourself.