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Main Club Intervals Strength and Conditioning*Rhona

April 19 @ 7:00 pm - 8:00 pm

Thenext 8 week cycle of training is going to focus Strength and Conditioning.

A strong core can improveyour running posture & speed. Because your arms and legs all stem from thecore, the strength in your limbs are intimately tied to the strength in yourtorso. Having a strong core sets a solid foundation for strength in the rest ofthe body.

The main benefit of corestrength for runners is increased stabilization in the torso. Your core muscles– the chest, back, abs, and obliques – are what keep your torso upright whenyou run, and reduce “wobbling” when moving your arms & legs. When running,core strength allows the pelvis, hips, and lower back to work together moresmoothly, with less rocking & thus, less excess energy expended. Corestrength also significantly improves balance, meaning that you recover quicklyfrom missteps small & large.

Why You Need a Strong Corefor Running

Core strength for distance runners is especially important. Towards theend of long runs or races, when you are extremely fatigued, your form begins tosuffer. Poor form not only slows you down, it also opens you up to potentialinjuries. For distance runners who are familiar with that lower back ache,building up core strength will help to maintain good posture, and reduce thepains that result from poor posture.

Warm Up

Easy running 1 min

Easy running punch arms high 1 min

High knees and punching arms high 1 min

Butt kicks 30 secs

Side to side, each side 30 secs

Alternating Press ups, Sit ups, star jumps,burpees   5 of each for 2 mins

3 stage sprints – slow-medium-fast over 100m (X3)

Main Set – 3 rounds

This will be a progressive program where over the 8 weeks to includethe use of  weights & each exercise canbe modified easy to hard.

Each exercise for 30 secs. Build to40 secs over first 4 weeks.

Count 3, 2, 1 between each exercise

Single leg flextension

Superman from plank

Step-ups with leg drive

Plank – variations and side plank

Tricep dips

Lunges – variations

Table-top bridge (+/or crab walk)

Bicycle sit-ups (arms and legs)

Squat and Press (with or without weights)

Running Set this can be set on theday depending on time left

On the track – sprint the straights and jogthe bends X 1600m

Cool down

Easy running 5 mins & Stretching Holdeach stretch for 30secs


April 19
7:00 pm - 8:00 pm
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