Build a strong, stable runner’s core in three progressive stages — 10-30 minutes, 1-3x per week.
Video On-Demand
Runner’s Core & Form Drills Routines
$14.99 / year
Runner’s Core & Form Drills is a three-stage video training system designed to build a strong, stable core specifically for runners. Led by Coach McMillan, you’ll progress through carefully selected exercises that challenge your core from every angle—front, sides, and back—while developing the hip strength and stability every runner needs.
This isn’t generic “abs” work. It’s a runner-specific progression that builds the injury-proof core your body needs.
- 3 progressive stages
- Follow-along video workouts
- 10-30 minutes per session
- 1-3 times per week
The Three-Stage Core System
After years of testing and refinement, Coach McMillan created this proven three-stage progression that keeps you engaged, prevents boredom, and continuously challenges your body. Each stage builds on the previous one, progressing from foundational activation to running-specific core stability. The result? A strong, stable core that supports injury-free, efficient running.
$14.99 Per Year
What Runners Are Saying
“My core is stronger than it’s ever been. I actually enjoy doing these routines.”
“The three-stage progression kept me engaged. Now I have a rock-solid foundation.”
“I finally understand what a strong runner’s core feels like. Running is so much easier now.”
What’s Included
- 3 progressive stages (12-18 weeks total)
- 7-10 hand-picked exercises per stage
- Follow-along video workouts for each stage
- Instructional videos for every exercise
- Progressive rep and set schemes
- Led by Coach McMillan
Follow-Along Workouts:
- Coach McMillan leads you through each routine
- 3 follow-along workouts per stage
- Progress from beginner to advanced within each stage
- Access on any device—phone, tablet, laptop
A core routine you'll actually do. Simple as 1, 2, 3.
$14.99 Per Year. Cancel anytime.
Frequently Asked Questions
After you sign up, you’ll be sent an activation email. You’ll then access the Runner’s Core Routine page (just go to the My Videos button at the top of the website) and all the instructional videos and exercise progressions for each phase are listed there. And, there are even three follow along workouts for each phase.
As the name suggests, you and I will do the routine together. I’ll instruct you on the exercise to do and just like if we were in the gym together, I’ll lead you through the full routine. There are three follow along workouts for each stage. You’ll use the first follow along workout early in the phase then move to the second and finally to the third follow along workout. This way, you keep your body progressing and you never get bored from just doing the same exercise in the same way over and over.
There are three routines in the core training plan – Stage 1, Stage 2 and Stage 3. You’ll do each stage for 4-6 weeks then advance to the next stage.
The early stages last 10-20 minutes and the latter stages (where you are stronger and do more work) are 20-30 minutes.
Access to the Runner’s Core Routine costs $14.99 annually. When you sign up, you’ll get a full year of access to the program. Access renews automatically every year but you may cancel at any time.
One to three times per week is ideal. The point of having all the routines and progressions within the routine is to keep you from becoming bored. I want you to establish a habit of doing ancillary training like core training. This way, after you build your core, you’ll continue to injury-proof your body so you can keep running strong for years to come.
The main equipment used in your own body weight. However, there are a few exercises where a stability ball (you know those big round balls) and a hand weight (dumbbell, etc.) are used.
No. You can do this in the comfort of your own home (or hotel room if traveling). But, you can access this routine on any device (phone, tablet, laptop, etc.) so if you wanted to do it in the gym, you could just pull up the page, start the follow along workout and off you go!
Yes! This is not just a video for you to follow. This is a core training system and we’re here to help if you need it.
Build the Core Your Running Needs
Join thousands of runners who’ve built strong, stable cores with this best-selling video series. With Coach McMillan’s proven three-stage system, you’ll develop the injury-proof foundation your running needs—in routines you’ll actually enjoy and stick with.
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