LEGS & CORE TABATA FOR RUNNERS

Welcome to the latest edition of Workout Wednesday when each week I share a running or strength training for runners workout for you to try at home. Strength training makes us runners stronger, faster and less prone to injury, so it's a good idea for all runners in incorporate at least a little bit of strength training into their workout week. Runners should to focus on balance, single leg work, hip and core strength, while incorporating lateral and rotational moves. 

You don't have to spend hours in the gym at a time, just incorporate some runner-specific strength moves on your off running day or after an easy run for best results. 

This workout is based on a version of the Tabata protocol, which is 20 seconds of work, followed by 10 seconds of rest, repeated for four minutes. There are four rounds in this workout, so the whole workout will take you less than 20 minutes to complete including the rest periods. 

For each round you will perform:

Exercise 1 for 20 seconds
Rest for 10 seconds
Exercise 2 for 20 seconds
Rest for 10 seconds
Repeat until four minutes have elapsed. 

This post contains affiliate links, that means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. 

Legs plus core Tabata for runners. Download a free printable version of this workout. Save to Pinterest for later

EQUIPMENT

You can download a free Tabata app on your phone to help with the timing or use a timer like the GymBoss. 

I am using a 8lb medicine ball in this workout. You can do this workout with or without weight. 

LEGS + CORE TABATA WORKOUT FOR RUNNERS

ROUND ONE

RUSSIAN TWIST

Sit with your back at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to touch the floor on one side, then alternate and touch the floor on the other side. You can add a weight or medicine ball to increase the challenge. Alternate sides for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

BRIDGE WITH PRESS

Lie on your back with your knees bent and your feet flat on the floor. Hold a medicine ball at your chest and as you raise your hips off the floor so that your body forms a straight line from your shoulders to your knees, press the medicine ball to the ceiling. Pause at the top then slowly lower your hips back to the floor and the medicine ball back to your chest. Repeat for 20 seconds, then rest for 10 seconds before returning to the first exercise. Alternate between the two exercises for four minutes. Rest for 30 seconds to one minute before starting the next round.

ROUND TWO

ALTERNATING SINGLE LEG DEAD LIFT

Standing on one leg, keep your standing knee soft (slightly bent) and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. With your back straight return to the upright position. Alternate legs for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

ALTERNATING LEG LUNGE

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your right leg to push back up to standing in the same position as you started. Alternate legs for 20 seconds, then rest for 10 seconds before returning to the first exercise. Alternate between the two exercises for four minutes. Rest for 30 seconds to one minute before starting the next round. 

ROUND THREE

PLANK HOLD

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. For an additional change to your core, perform the straight arm plank with your hands on a medicine ball instead of the floor. Hold the position for 20 seconds, rest for 10 seconds before moving on to the next exercise.

MOUNTAIN CLIMBER

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows. For an additional change to your core, perform the straight arm plank with your hands on a medicine ball instead of the floor. Repeat for 20 seconds, rest for 10 seconds, before returning to the first exercise. Alternate between the two exercise for four minutes. Rest 30 seconds to one minute before starting the next round.

ROUND FOUR

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position. Alternate sides for 20 seconds before resting for 10 seconds, then moving onto the next exercise.

SQUAT

Holding a medicine ball or a weight at chest level start with your feet hip width apart, push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair until your elbows touch your knees. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

Give it a try and let me know how it goes! Have questions? I'd love to help. Want to train with me? As of the time of the post I have personal training openings in Fort Worth. 

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OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

I feel kind of bad for the guy who originally coined the phrase 'Couch to 5K.' I'm sure it's a running coach somewhere that is not raking the big bucks because he coined the most popular phrase used in every 5K marketing plan in every running store, training facility and online coaching site in the world. I am pretty sure this guy isn't getting royalties every time someone uses the phrase 'couch to 5K' or else he's filthy rich and I probably owe him a few bucks. 

I have a couch to 5K training plan but I don't like to call it that. It's my 'Off your ass to running fast' 5K training plan, because it's not your typical couch to 5K.

12 Week 5K training plan. Save to Pinterest for later.

WHY IT'S DIFFERENT!

Couch to 5K plans typically rely on time, not mileage and make the assumption that once you can run 31 minutes, you can run 3.1 miles. However, if you run slower than a 10 minute mile (which new runners often do) then even after completing the training, you may not have built up to a 5K. I solve this issue by incorporating both time and mileage. We have a daily total mileage goal which is achieved by repeating run/walk intervals for time. You'll see what I mean in a minute. 

Each week you will run two or three times a week. Starting with two runs and progressing as you build your mileage base.

During the workout you will alternate between the running and walking intervals for the specified distance. For example for the first week you will run for one minute, then walk for two minutes, then run again for one minute. Keep repeating the run/walk intervals until you reach the specified distance of one mile. If you are in the middle of an interval once you reach your mileage goal, then the choice is yours on how to continue depending on how you feel.

You could either stop the current interval once you hit the mileage goal (for example you may be 45 seconds into a two minute interval when you hit the two mile mark) or you could choose to complete the final interval and go over your mileage goal. I leave this up to you to play by ear, depending on how you feel during the run.

I also incorporate strength training into my training plan, because the healthiest, strongest, fastest runners do at least some runner-specific strength training. I want to help you get across the finish line in record time without any injuries. You don't need to join a gym or spend a lot of money on weights. Most of the exercises can be done with only your bodyweight. 

COACH LEA'S SUCCESS TIPS:

Always warm up before every run. Try this dynamic warm up and/or these five minute hip exercises before you hit the road. Don't skip it. If you don't have time to warm up, then I'd prefer you cut your run 10 minutes short. Yes, it's that important.

Start out running slow. Go slower than you think you need to. A big mistake new runners make is that they start out to fast and are gassed out before they ever had a chance. Go slower than you think you need. When it feels hard, slow down even more. We can work on speed later, this program is intended to build your endurance. Once you graduate, we can work on a speed program, but for now, don't worry about it. 

Take at least two full rest days a week and listen to your body. Take more rest if needed. Rest and recovery is as important as the training, it is all part of the plan. Try to get 7-8 hours of sleep a night. Better sleep quality equals better recovery and better performance. It's important.

You can take a leisurely walk, foam roll, or stretch on your rest days. Walking on off days is a great way to build endurance and train "time of your feet."

Do two full body strength training session a week on non-running days. Try this workout, this workout or this workout or explore the site for more ideas.

Starting with week six replace one run a week with hill repeats. You can learn more about running hills in this blog post. Hills will help you build strength and make those flat runs feel oh so easy! Take a rest day after hill day. 

Nutrition is important for performance. Check out this post on nutrition for runners. If you are training for a 5K, it's a good idea to start fueling like a runner. 

Taper during week 12. This means rest more than usual! Your only hard workout should be your goal 5K race of 3.1 miles.

TOOLS

Always run in running-specific shoes. Running in your old gym shoes can lead to injuries. Pro Tips on how to buy the best running shoes for you. 

You'll need a way to measure both time intervals and miles. If you don't have a GPS watch, I recommend the RunKeeper app which allows you to set time intervals and track total miles. You'll have to adjust the intervals each week as you progress through the program. 

Download the printable PDF 12 week 5k training plan and tracker. Save to Pinterest for later.

I have given you all the tools you need to complete this on your own. Do you want some additional accountability and help during your training? With online run coaching, I can help you through the whole process.

Want even more personalized service? I can write you a unique training plan built to your own needs, goals, and abilities. All personalized training plans are dynamic, which means they change and adapt as you do. Learn more about personalized running coaching to run your first and fastest race distance. 

Questions? I'd love to help.

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GET AFTER IT: 30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR

Welcome to the final Workout Wednesday for 2017! How was your year? Did you achieve your health and fitness goals for 2017? Are you progressing forward in 2018? How can I help? 

To finish off the year, I thought I'd share 30 workout ideas from 2017. Scroll through, check them out, see if there is something you want to try in 2018 and let me know how it goes. Y

As a reminder, my fitness dice giveaway ends soon, so get your entries in if you want a chance to win. I hope you'll continue to follow along in 2018 for new workouts for the new year!

30 WORKOUT IDEAS FROM 2017 TO TRY IN THE NEW YEAR!

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Happy New Year, friends! Wishing you a healthy and prosperous 2018!

COACH LEA

ROLL THE DICE WORKOUT & A FITNESS DICE GIVEAWAY

Welcome to an exciting edition of workout Wednesday! Each week I share a new running or strength training for runners workout, but his week I am sharing a unique workout idea and am giving away these fun fitness dice that I found at the store Five Below. 

These are 12-sided foam dice with bodyweight exercises on each side. Set the timer for 20 minutes and start rolling. See how many exercises you can get in during that timeframe while maintaining proper form.

I am a big believer in workout programming, structure and progression, but there is nothing wrong with having a little fun with fitness once in awhile. While I wouldn't usually assign exercises at random, it's a fun way to shake things up. Exercise doesn't have to be boring.

If you don't have these dice at home you can enter to win one or create a workout use my dice chart below with regular dice. 

Roll the Dice Workout. Save to Pinterest for later.

Not everyone has these special fitness dice or access to buy them, so I transferred the exercises to the below chart so you can play with regular dice. 

Roll the Dice workout. Save to Pinterest for Later

Always progress or regress the exercises as necessary for your fitness level. For example, if jump squats or jump lunges are too advanced (or hard on your joints), then replace with regular squats and lunges. If 15 burpees are too many (that's a lot of burpees!) then do 10 or 5 instead. Exercise is not all-or-nothing. Do what you can. Always adjust to your own fitness level. It's not a good idea to blindly follow workouts on the internet (or on fitness dice). Know your limits. Push yourself but use common sense. Deal? Deal. 

Download a printable version of this workout or save to Pinterest for later.

Do you want to win a foam fitness dice? It's easy. It only takes one entry to win. Follow me on social media or share this post for additional entries. You must claim your entries in the raffle form below. Good luck. Winner must reside in the United States. Winner will be randomly drawn from all entries. All winning entries will be verified as completed. Inaccurate or unverified entries will be disqualified. If a winning entry can't be verified it will be disqualified and a  new winner will be drawn. Winner will be notified by email. Winner has three business days to respond to email notification or a new winner will be drawn. Prize will be shipped from Fort Worth, TX within one week of contest end. Lea Genders Fitness paid for prize and will cover shipping costs. Odds of winning depend on the number of entries. 

a Rafflecopter giveaway

COACH LEA

GOT 15 MINUTES? TRY THIS 3X3 RUNNING HIIT WORKOUT

Welcome to the latest edition of workout Wednesday, when each week I share a new running or strength training for runners workout. The theme lately has been quick and efficient workouts. I know we are all busy this time of year so I've been focusing on workouts that you can get in and get back to life. 

This 3x3 running HIIT (high intensity interval training) workout is only 15 minutes but it is sure to keep you on track with your running goals when you're busy.

This workout is appropriate for runners that have a strong running base (runs several times a week on a consistent basis for four to six weeks). I recommend that most runners limit high intensity workouts to one or two times per week with recovery runs or rest days between hard workouts. We get stronger and faster during the rest after the workout, not during the workout itself. If you don't allow proper recovery, you won't see the full benefits of your hard work. 

Always warm up before beginning a running workout. I suggest a dynamic warm up like this one, then three to five minutes of an easy jog. 

In this workout you will run 3x3 hard effort intervals (about 8 out of ten on a scale from 1-10 or 80-90% of max heart-rate) with two minute jog recovery between reps. Be careful to pace yourself during the hard effort intervals, three minutes can feel like an eternity when you are pushing yourself, choose a pace that you can maintain for three minutes. It may take some experimenting to find the right pace for you. 

3x3 Running HIIT workout. Save to Pinterest for later

There's a reason I don't assign specific paces for workouts posted on my blog. If you pace yourself by effort, you will always run the correct pace for your abilities. One runner may find that a nine minute mile pace is a hard effort, while that may be an easy recovery pace to another runner. Never try to hit arbitrary paces assigned on the internet. Work at your own fitness level and abilities to avoid injuries, burnout and to progress properly. 

If you would like personalized running coaching, we can work together to reach your running goals. I can help you determine the exact appropriate pace based on your fitness level, experience, abilities and goals. 

download a printable PDF of the 3x3 running HIIT workout or save to Pinterest for later.

Like this post? It helps me when you share with your friends and followers. 

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COACH LEA