Core Knowledge
Contents
Improve Your Endurance
If you're a new runner, this training plan will help get you started.
As a new runner, you need a safe and effective routine that best suits your experience level. The training session here will bolster your movement efficiency, meaning you'll reduce wasted movement and use less energy to travel the same distance or speed. Think of it as upgrading to a more fuel-efficient engine. And by training common weak areas for runners, you'll also become stronger and more resistant to pain and injury.
Like our workouts? You’ll love our personalized programs.
Equipment
Training
Consider yourself a beginner if you are just starting to run and 5 miles sounds like a death march.
Directions: Rest at least a day between training sessions and vary your intensity. For example, you might run hard intervals on Monday followed by a day of rest on Tuesday, and then run at a medium intensity on Wednesday. Repeat this general training schedule, or get a customized training program.
Beginner Energy System Development
- Run for 30 minutes at 65-75% of your maximum heart rate. We refer to this as the "yellow zone."
* If you don't have a heart rate monitor, then correlate the "green zone" to a mile and the "yellow zone" to a ½ mile.
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Inverted Hamstring Stretch | 1 | 5 reps each | Play Video |
| Knee Hug - Moving | 1 | 5 reps each | Play Video |
| Backward Lunge with Lateral Flexion (In Place) - Endurance | 1 | 5 reps each | Play Video |
Prehab
| Movements | Sets | Reps | |
|---|---|---|---|
| Pillar Bridge - Front | 2 | 20 seconds each | Play Video |
| Pillar Bridge - Lateral | 2 | 20 seconds each | Play Video |
| Glute Bridge - Marching | 2 | 6 reps each | Play Video |
| Mini Band - External Rotation | 2 | 6 reps each | Play Video |
| Y's - Floor | 2 | 6 | Play Video |
More Workouts
Workouts
Train to Run Farther, Faster
A training plan for the intermediate runner, this workout session will improve your movement efficiency.
