Day 11: Let’s Plank!

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We know that we can’t run our best without a strong core, the muscles in our abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Today’s workout is devised to strengthen the specific core muscles we need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries!  You got it…time to plank! 🙂

Day 11 exercises: 3 sets of 10 

****Click here for how to videos**** 

  • Mountain Climbers
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your choice)

Bonus: Planks for Runners – 2X

planks-for-runners

Challenges: 

  • Burpees – 30
  • Push Ups Beginner – 9
  • Push Ups Advanced – 40
  • Squats – 120 (going up! 😉 )

Speed WorkPick up on pickups – “Speed Play” 

Speed play is the simplest form of speed work. “We simply introduce pickups during a run,” says Bob Glover, who supervises training programs for the New York Road Runners Club.

Pickups are segments of faster-paced running injected into an existing run.

In this first step, runners on a favorite 3-mile course begin choosing landmarks and running to them at a quicker-than-normal pace.

“It might be the next street light, it might be the top of a hill,” says Glover. “We tell them to do six or eight of these during the run.”

Same loop, same scenery, just the occasional decision to run slightly faster for a while.

“This takes away the stress of going to a track,” says Glover, “because in the minds of many of these people, you don’t go to the track unless you’re good.”

FARTLEKS!!! Go out and choose small portions of your run to pick up speed. Have fun with it!


We know we need strength work for our upper and lower body, but our core is so important. It’s the premise of our little family and these workouts WILL help you reduce back pain, run stronger, run longer, and run faster.

Get moving Crew! Let’s plank and get…

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