Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge

Workouts

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.

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 percent 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 half mile.

Like our workouts? You'll love our personalized programs.

Equipment

Training

Movement Prep

Movements Sets Reps
Inverted Hamstring Stretch - Endurance 1 5 reps each Play Video

View Movement Details

Knee Hug - Moving 1 5 reps each Play Video

View Movement Details

Backward Lunge with Lateral Flexion (In Place) - Endurance 1 5 reps each Play Video

View Movement Details

Prehab

Movements Sets Reps
Pillar Bridge - Front 2 20 seconds each Play Video

View Movement Details

Pillar Bridge - Lateral 2 20 seconds each Play Video

View Movement Details

Glute Bridge - Marching 2 6 reps each Play Video

View Movement Details

Mini Band - External Rotation 2 6 reps each Play Video

View Movement Details

Y's - Floor 2 6 Play Video

View Movement Details

Tags: Triathlon, Cardio, Running, Conditioning, Energy System Development

More Workouts

Workouts

Build Total-Body Strength

Boost strength and gain muscle with this full-body routine.

Workouts

Safeguard Your Shoulders

Protect your shoulders and elbows from overuse injuries.

Workouts

Train to Run Farther, Faster

A training plan for the intermediate runner, this workout session will improve your movement efficiency.

Comments