Core Exercises, Stretches, and Running Glossary

Core Exercises (choose 4)
  1. Front side plank
  2. Side planks
  3. Bridges
  4. 6 inches
  5. Scissors
  6. Superman
  7. Flutter kicks
  8. Side raises

*Add in progressions if it becomes to easy!

Stretches (do all)
  1. Hamstring stretches
  2. Flamingos
  3. Calf Stretches (knee straight and knee bent)
  4. Lunges
  5. Groin stretches
  6. IT band stretches

C/D: Cool down
Cross Training: Aerobic activity other than running that keeps your heart rate moderately and continuously high. Example: elliptical, bike, swim
Easy: Low intensity, conversation pace**
Strides: Smooth accelerations lasting 80m, reaching a speed of about 80%. About 1 minute rest in between. Focus should be on proper form.
Tempo: A pace that feels comfortably hard. Your hour-long race pace.**
W/U: Warm up