Below are your core training workouts. They are broken into three stages and you should complete them in order. I’ve provided my video of each exercise in each routine. Watch the first, then I’ve included the exercise list along with the sets/reps/weight for each routine. I’ve also provided follow along workouts (3 for each stage) so you can workout with me and progress optimally across each stage.
Runner's Core Routine
Welcome to Greg's best-selling core training routine. Time to get runner strong!
McMillan Runner's Core Routine
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Coach Greg's Instructions
*START HERE*
Runner's Core Routine Stage 1
| Exercise | Start with | Progress to |
| Front Plank | 3 x 10 seconds | 3 x 45 seconds |
| Side Plank | 3 x 10 seconds | 3 x 45 seconds |
| Leg Lowering | 10 repetitions | 20 repetitions |
| Metronome | 5 repetitions | 15 repetitions |
| Sit-up with a Twist | 5 repetitions | 25 repetitions |
| Jane Fonda | 10 repetitions | 25 repetitions |
| Balance Ball | 5 seconds | 15 seconds |
Coach’s Notes: Start with Stage 1 and do this routine 2-3 times per week for 4-8 weeks. Then, advance to Stage 2. Begin by doing this routine after your runs/workouts so you stack the stress on one day and then the following day offers more recovery.
Follow Along Workouts for Stage 1
Start with this follow along workout.
After 4-6 workouts, move to this workout.
Use this for your last 4-6 workouts.
Runner's Core Routine Stage 2
| Exercise | Start with | Progress to |
| Front Plank with Leg Movements | 10 repetitions | 10 | 10 | 10 Set |
| Side Plank with Leg Movements | 10 repetitions | 10 | 10 | 10 Set |
| Scissor Kick | 2 x 10 repetitions | 3 x 20 repetitions |
| Metronome | 15 repetitions | 25 repetitions |
| Back Extension | 2 x 10 repetitions | 2 x 25 repetitions |
| Bicycle Crunch | 10 repetitions | 25 repetitions |
| Modified Jane Fonda | 10 repetitions | 20 repetitions |
| Good Mornings | 10 repetitions | 25 repetitions |
Runner's Core Routine Stage 3
| Exercise | Start with | Progress to |
| Rolling Plank with Leg Movements | 30 second holds | 20 repetitions |
| Scissor Kicks | 2 x 10 seconds | 3 x 20 seconds |
| Bridge | 10 repetitions | 20 repetitions |
| Metronome | 15 repetitions | 25 repetitions |
| Prone Superman | 10 repetitions | 10 | 10 | 10 set |
| Cross Crunch | 10 repetitions | 20 repetitions |
| Modified Jane Fonda | 10 repetitions | 20 repetitions |
| Reverse Sit-up | 10 repetitions | 20 repetitions |
| Donkey Kicks | 10 repetitions | 10 | 10 | 10 set |
| Roll-up | 10 repetitions | 20 repetitions |
YOU ARE NOW READY FOR THE NEXT LEVEL!