WOD: Friday 14th December 2012

Something a bit different for today’s Guest WOD. Last night, Coach Jay Johnson (@CoachJayJohnson) shared with me one of his favourite core routines for runners.

So, obviously I had to try it. Well… brace yourself for a hard, but highly beneficial 10-15mins!

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  • Core H Routine: 10-15mins Hard Work

Core H Routine

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Core H Routine – Rationale

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Denver based coach, Jay finds great reward in coaching professional distance runners, and has been fortunate to work with three athletes that have won United States Track and Field national titles in indoor track, cross country and on the roads. Renee Metivier-Ballie (3,000m – 2010), Brent Vaughn (Cross Country – 2011) and Fernando Cabada (25 km – 2011) are some of the quality people with whom I have been fortunate to work over the years.

Currently he writes for Active.com, and is a contributor to Running Times magazine. He also do works for Nike’s sport marketing running group, including speaking at high school coaching clinics and coaching as part of their annual high school Elite camp.

Find out more about Jay’s coaching services.

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • My favorite so far! Keep it up, y’all! This is making a major difference in my ultra training!

  • A very challenging circuit indeed. Thanks for sharing James.
    I’d be interested to hear the rationale behind choosing “full” sit ups in the eighth exercise (with elbows to opposite knees) as opposed to a “curl” up. I still tend to err on the side of caution with “full” sit ups as they recruit hip flexors more than abdominals and raise the risk of lower back injury. Thoughts?

    • It’s certainly a fair point re “full” sit ups. Definitely to be approached with caution, and perhaps more appropriately swapped with a curl for many individuals. We certainly don’t want anybody injuring themselves in executing our WOD.

      It would be interesting to ask Coach Michael Smith at Kansas State about his rationale in creating this routine, expanding on the points in the video above.

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