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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Here’s a breakdown of Standard Core Routine Updated! Runner‑Specific Core Strength from StrengthRunning. The full video is definitely worth watching—we’re pulling out the key points so you can try the routine right away. Head to the complete video for the full walkthrough.

Key Points

• Six core-focused exercises form a circuit that flows from one to the next without breaks.
• Difficulty scales with your training: dial up by adding more sets (1–3) or extending the duration per exercise (30–60 seconds).
• Shoot for 3 sets at 60 seconds each, 2–3 times per week, to strengthen your core, improve running efficiency, and cut injury risk.
• The final supine leg lift tells you something about your glute and hip strength—if it’s tough, put extra focus there.

Workout Example

Go through each exercise for 30–60 seconds, moving right to the next with no pause. Repeat the full circuit 1–3 times (take 30–60 seconds rest between circuits). Do 2–3 workouts 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 & 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 your work intervals or number of sets based on your fitness. The video includes a link to a printable version.

Closing Note

Try this routine over the next week—dial in the timing and rep counts to match your pace using the Pacing app. Stronger core, better efficiency, fewer injuries. Run happy!

References

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