Easy Run with Core Work Intervals

Session Overview

This 45-minute combination session pairs an easy aerobic run with short core-strengthening circuits to build running stability without adding training load. Ideal for beginner triathletes who need to improve core control and posture but do not have time for separate gym sessions. The run stays at easy Zone 2 intensity throughout, making it suitable as a recovery day workout.

What You'll Need

  • Running shoes suitable for your terrain
  • Running watch or phone with GPS
  • Park, pavement or treadmill
  • Exercise mat (optional, for the core circuits)

Warm-Up (5 minutes)

5-minute brisk walk or very easy jog at RPE 2. Follow with 10 leg swings each side, 10 hip circles, and 10 glute bridges on the ground before starting the main session.

Main Set

Alternate between easy running blocks and short core circuits. Keep the run pace fully conversational throughout — you should be able to speak in complete sentences at all times.

  • Run 8 minutes easy, RPE 4 — settle into your pace and relax your shoulders
  • Core circuit 1 (2 minutes): 10 x plank shoulder taps, 10 x dead bugs, 10 x glute bridges
  • Run 8 minutes easy, same RPE
  • Core circuit 2 (2 minutes): 10 x side planks (5 each side), 10 x bird dogs, 10 x clamshells
  • Run 8 minutes easy — notice if your posture has improved after the core work
  • Core circuit 3 (2 minutes): 20-second plank hold, 10 x single-leg glute bridges, 10 x reverse lunges

Cool-Down (5 minutes)

Easy 5-minute walk. Follow with hip flexor stretches, hamstring stretches and a 30-second plank hold. Focus on lengthening through the spine and releasing any lower back tension from the running.

Coaching Notes

  • If you cannot hold a conversation during the run, you are running too fast — slow down regardless of pace
  • Quality beats quantity: 10 perfect dead bugs beats 20 sloppy ones — control every movement
  • Progress over time by extending run blocks to 10 minutes or adding difficulty to core exercises
  • This session is ideal as a recovery day workout between harder training sessions

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.