Core Strength for Runners


• 4 weeks, 5 days/week
• Designed to strengthen the midsection specific to the demands of running. Minimal equipment.
• 30-minute sessions allow you to maintain your run training while doing the plan
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 4-week program is designed to train the specific core strength and endurance demands experienced by runners. It can be done concurrently with run training and/or another strength training program.

There are 20x total training sessions.

Each week has the same general layout that is progressed – made harder – as you move through it. Each day of the week is different, and designed to target certain movements while still training your entire core.

Each training session should take around 30 minutes to complete.

Questions? Email

Required Equipment

This is a bodyweight-exercise program. No special equipment other than a stop watch, is required.

Sample Session

Obj: Core Strength

(1) 6 Rounds
15 sec. Russian Twists unloaded
15 sec. Front Bridge
15 sec. Rest

(2) 6 Rounds
15 sec. Windshield Wipers
15 sec./15 sec. Standing Founder
30 sec. Rest

Obj: Core Strength

(1) 6 Rounds
25x Sit-ups
25x Flutter Kicks
12x EOs
20/20 sec. Kneeling Founder

Obj: Core Strength

(1) 6 Rounds
30x Toes to Sky
15x Plank Walk-up
30/10/30 sec. Sean Special
15x Windshield


Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.