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Long Run Ready: 21 Day Core Challenge

Dr.Whitt.Fit

Marathon
Coach
Marie Whitt, PT, DPT

Long Run Ready: a 21 day core challenge

The 21 day core challenge for 35+ mile per week marathoners: learn how to build the fatigue-resistant core strength to keep your stride strong on your long runs without planks, bird dogs, or dead bugs.

What is it?

This is the anti-plank revolution. Not that planks are bad, but whenever you search for running-specific core workouts this trio always pops up: planks, bird dogs, and dead bugs.

This 21 day challenge guides you through 10 minute core workouts, 3x a week, that are anything but basic. You’ll build cross-body rotational strength to maintain a powerful, smooth stride, connect with your deep core to beat long run fatigue, and explore what it feels like to run with strong running form on your hardest long runs, supported by a core that’s solid from top to bottom (shoulders to hips).

$39
Get Long Run Ready: 21 Day Core Challenge
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Feel Stronger Without Waiting Months.
This 21-day challenge is a focused mini-sprint that helps you build noticeable core strength in less time but still fits easily into any traditional 10-16 week running training program without feeling like “too much”
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NOT Your Basic Crunches & Planks Program
This is deliberately designed to challenge how you view and feel your core as a runner. You will have exercises that require some upper body strength and will include split squat and lunge-like positions. But NO dead bugs or bird dogs.
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NO Dead bugs or Bird Dogs
This challenge is for the runner who's outgrown cookie-cutter core workouts with planks, bird dogs, and dead bugs. If these haven't changed the way you feel during the last 2 miles of your 16 miler, it's time for a new and smarter approach.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
bench & free weights
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A

Plank

1 x 1:00

B1

Tall Kneeling Halo

3 x 12 @ 7

B2

Bear Crawl Shoulder Taps

3 x 12

B3

Copenhagen Plank

@ 0:30

Monday
Week 1 Day 2

A

How to make every exercise a core exercise

Tuesday
Week 1 Day 3

A1

1/2 Kneeling Halo

3 x 6 @ 6

A2

Bear Crawl leg taps

3 x 12

A3

Copenhagen Plank

3 x 1 @ 0:30

Thursday
Week 1 Day 5

A1

Runner's Lunge Halo

3 x 12 @ 7

A2

Bear Crawl Row

3 x 8 @ 8

A3

Copenhagen Under Body Reach

Coach
More from Dr.Whitt.Fit
coach-avatar Marie Whitt, PT, DPT

A Doctor of Physical Therapist, running strength coach, and runner of 15+ years. She helps the everyday marathoner build a body capable of handling the demands of high-mileage training. She builds evidence-based, running-specific strength training that fit seamlessly into the real-world demands of marathon training so you can perform your best from the first mile to the finish line.

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What can you expect by the end of the program?

My goal for you is to take the first steps towards consistency and understanding how your core is more than just your “6 pack muscle”. You will feel how much smoother the ends of your long runs are, how your running form no longer breaks down as quickly, a

Get Long Run Ready: 21 Day Core Challenge
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Long Run Ready: 21 Day Core Challenge
Join Today!