🏃♀️12 Weekly Workout Moves for Distance Running Skill, Strength & Form 🏃♂️
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Each workout we’ll focus on learning and incorporating a specific running form skill
(The Workout Move) into your training plan!
(The Workout Move) into your training plan!
We recommend you do The Workout Move before each run that week as part of your warm-up.
PSST! If you find the “Workout Move” helpful — we’ve put together a full routine to compliment your distance run training, with 12 modules of easy-to-follow, targeted online workouts and drills to hone your trail running skills, strength, form, and fitness.
Good for all levels of runners
Guided Progressions for a 12-20+ week training plan
→ Click here to sign up for the full program !
The Workout Moves:
Workout Move 1: Wake Up Your Legs
Workout Move 2: The Running Core
Workout Move 3: Strength Into Motion
Workout Move 4: The Core In Motion
Workout Move 5: Do It On One
Workout Move 6: Power on One
Workout Move 7: Tall and Balanced
Workout Move 8: No More Pounding the Ground
Workout Move 9: Light on the Feet
Workout Move 10: Overcoming Training Fatigue
Workout Move 11: Making It Feel Easy
Workout Move 12: Relaxed and Ready
DON’T FORGET YOUR WARM-UP! A good warm up is critical for many reasons before each run. The warm up routine below will form the foundation for each Weekly Move.
Workout Move – Step Back Lunge
🔐Like this move? Want more? Click here to access the full Basic Run Strength and Mobility routine!
Workout Move – Wake Up Your Legs: Detailed Instructional Video
Workout Move – The Running Person:
🔐Like this move? Want more? Click here to access the full The Running Core routine!
Workout Move – The Running Core: Detailed Instructional Video
Workout Move: Walking Lunge
🔐Like this move? Want more? Click here to access the full Strength into Motion routine!
Workout Move – Strength into Motion: Detailed Instructional Video
Workout Move: Plank with Hand Taps
🔐Like this move? Want more? Click here to access the full The Core in Motion routine!
Workout Move – The Core in Motion: Detailed Instructional Video
Workout Move: Single Leg Forward Bend
🔐Like this move? Want more? Click here to access the full Do It on One routine!
Workout Move – Do It on One: Detailed Instructional Video
Workout Move: Side Lunge to High Stand
🔐Like this move? Want more? Click here to access the full Power on One routine!
Workout Move – Power on One: Detailed Instructional Video
Workout Move: Heisman Lunge
🔐Like this move? Want more? Click here to access the full Tall and Balanced routine!
Workout Move – Tall and Balanced: Detailed Instructional Video
Workout Move: Hop and Land, Pulling the Foot Back
🔐Like this move? Want more? Click here to access the full No More Pounding the Ground routine!
Workout Move – No More Pounding the Ground: Detailed Instructional Video
Workout Move: Jump, Landing in a Crouch
🔐Like this move? Want more? Click here to access the full Light on the Feet routine!
Workout Move – Light on the Feet: Detailed Instructional Video
Workout Move: Foot Taps on Step
🔐Like this move? Want more? Click here to access the full Overcoming Training Fatigue routine!
Workout Move – Overcoming Training Fatigue: Detailed Instructional Video
Workout Move: Butt Kick with Thigh Back
🔐Like this move? Want more? Click here to access the full Making It Feel Easy routine!
Workout Move – Making It Feel Easy: Detailed Instructional Video
Workout Move: Dynamic Hamstring Walk
🔐Like this move? Want more? Click here to access the full Relaxed and Ready routine!
Workout Move – Making It Feel Easy: Detailed Instructional Video
Additional Pre-Race Video: Finding Running Flow