For the past few years my training has been exclusively running, but I am looking for a PB in my spring marathon and I am looking for some additional workouts to give me the edge.
Squats, lunges, planks, side planks with weights, there are a range of options, but what has worked best and how often do you do them?
Also any good videos people have found to follow?
Perhaps sticking to hills and intervals is the best option?
Thanks
Jake
0 ·
Comments
Plank and reach
Plank and side step
Runners Crunch
Seated Russian Twists
Side Plank Lift
Kettle bell swings
Kettle bell curls
Kettle bell rows
20 reps each, 3 circuits.
I am under no illusion- I know I am very weak.
https://www.amazon.co.uk/AM-RUNNER-marathon-months-training/dp/1520530323/ref=sr_1_1?ie=UTF8&qid=1488549043&sr=8-1&keywords=i+am+a+runner
PB’s
5k- 19:03
10k- 39.28
HM- 1:28.25
M- 3:07.59
https://www.amazon.co.uk/AM-RUNNER-marathon-months-training/dp/1520530323/ref=sr_1_1?ie=UTF8&qid=1488549043&sr=8-1&keywords=i+am+a+runner
PB’s
5k- 19:03
10k- 39.28
HM- 1:28.25
M- 3:07.59
You’re doing well.
Plank, bridge both legs down, plank, bridge one leg, plank, bridge one leg, side plank, bridge one leg, side plank, bridge one leg, clams all 30 secs (which does not sound long but.....)
Also have a gym routine but only started that today on the advice of physio.
I am currently doing Tim's routine three times a week. Two weeks in it is starting to get easier. After six weeks I am planning to try for a 5k PB and see if it feels any different.
Having never done core work or lifted weights before I am already feeling more toned in my upper body. My weight seems to have crept up by 300g to 68Kg also. I know muscle is heavier than fat- but I can't believe it has made this much difference already. I am doing 3-4 runs a week on top of the 3 core workouts. I will post my results.
https://www.amazon.co.uk/AM-RUNNER-marathon-months-training/dp/1520530323/ref=sr_1_1?ie=UTF8&qid=1488549043&sr=8-1&keywords=i+am+a+runner
PB’s
5k- 19:03
10k- 39.28
HM- 1:28.25
M- 3:07.59
I couldn't get outside (kids to babysit) so I was using my treadmill. I decided to test my 5k speed. My previous PB was 18:38 for 5k treadmill. I did a 20min 5k to warm up and then reset and pushed hard. I couldn't quite believe my Garmin when it said 5k in 17:28! But it matched the time on the treadmill.
Clearly I need to test this outside, but potentially 3 core sessions per week has shaved more than a minute off my 5k time...
Thanks Tim- I will keep working on it and report back.
Jake
https://www.amazon.co.uk/AM-RUNNER-marathon-months-training/dp/1520530323/ref=sr_1_1?ie=UTF8&qid=1488549043&sr=8-1&keywords=i+am+a+runner
PB’s
5k- 19:03
10k- 39.28
HM- 1:28.25
M- 3:07.59
I have been doing my usual 3-4 training sessions per week. in addition to the core work. The only other key change is I upgraded my treadmill six months ago. The old one maxed out at 16kph and the new one goes up to 22kph- this has given me the ability to do some speed work indoors and once a week I have been doing a 10k on the treadmill with four sets of 250-300m at 22kph in the last 5k.
I definitely feel stronger at the end which I put down to the core work.
I am going to try and do a park run to see where I really am...
https://www.amazon.co.uk/AM-RUNNER-marathon-months-training/dp/1520530323/ref=sr_1_1?ie=UTF8&qid=1488549043&sr=8-1&keywords=i+am+a+runner
PB’s
5k- 19:03
10k- 39.28
HM- 1:28.25
M- 3:07.59
Ive enjoyed reading through this thread and I am very impressed by your progress. Clearly the strength training is paying off. Or it gave you a reason to push yourself harder knowing you should be stronger.
When I originally started strength training about 1 year ago, I found I did benefit from it but the exercises were fairluy general to fitness but not sport specific.
I now have a triathlon coach that is also a personal trainer and I have found that a sport specific s&c plan improves performance even more by working the muscles needed most.
What youre doing is not wrong, but to progress to the next step it may be worth looking at someone writing a s&c programme for you. Especialy as you get faster it becomes harder to shave off those valuable seconds.
If I do core three days a week, should I do them on hard running days or easy days? Sometimes I feel a bit sore after a hard session and don't feel like doing exercise - just some easy yoga. Worry that if I do core work before a hard session then muscles will be tired?
My core sessions are 25 minutes, but they are pretty brutal and I can only do them after a 5k run otherwise I am too broken. The more miles I do the harder it is going to get to fit them in.
I have just bought a gopro and started recording some of my runs- it is a bit random, but helps with the training boredom. https://www.youtube.com/channel/UCidqv73zR88Jvx5Re3tGDyw
Not ready to record a core session yet- way to sweaty!
Jake
https://www.amazon.co.uk/AM-RUNNER-marathon-months-training/dp/1520530323/ref=sr_1_1?ie=UTF8&qid=1488549043&sr=8-1&keywords=i+am+a+runner
PB’s
5k- 19:03
10k- 39.28
HM- 1:28.25
M- 3:07.59