Core Knowledge
Contents
Train to Run Farther, Faster
A training plan for the intermediate runner, this workout session will improve your movement efficiency and your time.
As an intermediate runner, the training sessions 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.
The Workout
You can consider yourself an intermediate-level runner if you’ve completed a 5K, 10K, or maybe even a marathon.
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 program.
Intermediate Energy System Development
- Warm up in what we call the "yellow zone" (65-75% of your maximum heart rate) for 5 minutes.
- Run for 5 minutes in the "green zone" (80-87% of your maximum heart rate).
- Run for 2 minutes in "yellow zone."
- Repeat steps 2 and 3 for duration of your 30- to 60-minute workout.
* 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.
Like our workouts? You’ll love our personalized programs.
Equipment
Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Inverted Hamstring Stretch | 1 | 5 reps each | Play Video |
| Forward Lunge Elbow to Instep | 1 | 5 reps each | Play Video |
| Knee Hug (Moving) - Endurance | 1 | 5 reps each | Play Video |
| Backward Lunge with Lateral Flexion (Moving) - Endurance | 1 | 5 reps each | Play Video |
| Leg Cradle | 1 | 5 reps each | Play Video |
Prehab
| Movements | Sets | Reps | |
|---|---|---|---|
| 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 |
| Cable Chop - Stability Linear Half Kneeling (Outside Forward) | 2 | 8 reps each | Play Video |
| Rotational Lift - Lateral Half Kneeling Cable | 2 | 8 reps each | Play Video |
| Valslide - Eccentric Leg Curl | 2 | 8 | View Details |
| Lateral Squat - Slideboard | 2 | 8 | Play Video |
| Bench Press - Dumbbell | 2 | 8 | Play Video |
More Workouts
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Improve Your Endurance
If you're a new runner, this training plan will help get you started.
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Slash Time off Your Race Pace
A training plan for the advanced runner, this workout session will improve your movement efficiency.
