coros verified workouts

30-min plyometric workout designed to increase your speed, power and endurance. Focus on your form instead of trying to complete a higher number of reps.

50-min plyometric workout designed to increase your speed, power and endurance. To make these exercises more challenging increase the tempo and/or add weights.

This 45-min bodyweight workout is designed to help runners build strength as part of their tranining journey in a home setting. No additional equipment required, but weights can be used for progression.

60-min lower-body workout designed to increase power for runners. This workout is most effective closer (1-2 months) before a race. Make sure you have had some recent experience in the gym before completing this workout.

60-min lower-body workout designed to increase max strength around 4 compound exercises for runners. Make sure you are familiar with strength techniques before completing this workout.

60-min full-body workout designed to improve general fitness and safe return to training after off season.

This 5-10 minute warm-up should be done before every run. It is important not to rush through each exercise and gradually increase your heart rate, blood flow, and body temperature.

This is a quick and simple post run strength routine that does not require any equipment. This workout takes less than 20 minutes and focuses on mobility, strength, and core. Single leg exercises are done half on each side (10 left, 10 right). Can add weights to the superset group if desired.

This is a 30-minute strength workout focusing on single leg exercises. Can be bodyweight or add resistance bands/weights to increase intensity

This track workout focuses on short distances such as 200, 400, and 800m in the Track & Field world. You will find yourself running at supramaximal speed for various distances in a pyramid setup.

This track workout focuses on middle distance such as 1200m and 1600m. You will find yourself running at 5k race pace for various distances in a pyramid setup.

This workout is designed to introduce threshold development into short intervals of 5min based on Effort Pace.

This workout is designed to develop threshold through long intervals of 10-15min based on Effort Pace.

This workout is designed to introduce VO2max development into short 1:1 intervals of 3min based on Effort Pace.

This workout is designed to develop VO2max through short 4-min intervals based on Effort Pace.

This workout is utilized by Team New Balance Manchester as their mid-distance athletes prepare for championship events. Consisting of intervals, this workout will help build your threshold.

The purpose of todays workout is to build your speed above 5k pace and extend the efforts. Be sure to run faster than normal 5k pacing as we look to increase your speed.

This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!

This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!

This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!

Tabata is a popular form of HIIT exercise that can effectively boost your fitness and running capability. Maximum intensity is required for each 20 second interval to ensure the training benefit.

This Fartlek workout requires medium to hard efforts to maintain your VO2 max and lactate threshold.

This 30 minute workout involves various length for each interval to improve your speed and endurance. Feel free to adjust the pace and duration based on your fitness level.

Run with faster pace than your marathon pace for this workout to improve speed and endurance. Start off with easy jogging. Then kick up your pace for 1 min. Bring pace back to normal during each rest.

After warm up, complete 6 intervals of various distance and take 90 second rests in between. Adjust the intensity and target based on your fitness condition.

This workout is designed to enhance uphill running strength through short intervals and develop threshold through longer intervals. This is an Effort Pace workout meant for trails

This workout is designed to enhance uphill running strength through short intervals and develop threshold through longer intervals. This is an Effort Pace workout meant for trails

This workout is designed to help you prepare for Marathon efforts without creating the stress on your legs that running for 3 hours would. Add this to your run training to maximize aerobic development

This workout is designed to maximize your lactate threshold development. We do this by first stressing your anaerobic capacity and then going into dedicated threshold intervals.

This workout is one of Kilian Jornet's favorites, intended to improve uphill racing capacity. During the rest periods, the goal is to run very easy (Z1) or rest entirely with no running.

The basic core training I do 3-4 times/ week minimum 10 minutes, maximum 30 minutes! Sometimes all 8 exercises, 45 seconds on, 15 sec rest, 3 times each exercise.

Start with about 15 minutes of easy jogging to warm up, then begin. The workout is anywhere from 6-10x3:00 on/:90 off at threshold. After the fartlek, jog easy until you hit your day's volume goal.

90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (100-200ft/mile).

A 30-min bodyweight workout designed to increase lower-body and core strength, stability, and balance for uphill training.

A full body strength routine with a focus on core stabilization, posterior chain activation, and other trail running specific movements.

This runner focused program combines getting your heart rate up and burning those legs. It is the perfect workout for strengthening and targeting your running specific muscles.

This workout is designed to alternate between upper body and lower body. Start by completing this circuit 1-2 times through then continue to add weight and circuit reps every 2 weeks.

This routine can be completed in multiple rounds. Do one round as a warm-up for a strength workout or two or three rounds as a stand-alone workout.

This strength routine focuses on targeting your core and upper body strength to help improve your climbing skills.

This 800m speed session, is ran as a marathon time predictor. The time it takes to do the 800m should equal close to your marathon time. - i.e. 3m30secs per set suggests a 3h30m marathon time.

A targeted 10-15 min workout for your core from coach Sage. For Sage’s coaching services visit www.SageRunning.com

Series in a flat road to improve your strength on the bicycle, that is, the capacity to endure more in a situation of high intensity (strength-resistance) and maximum intensity (strength-speed).

Series in uphill. With this series we seek to work our anaerobic threshold and our VO2max doing short and high or very high intensity jobs.

This routine has 5 exercises targeting your hips and glutes and can be done as a pre or post workout. And like ALL strength routines, know that you can always modify or progress any exercise!

This workout starts with 10 minutes of easy running to settle into your aerobic pace. You will then do 6x30 second intervals with 2 mins rest after each interval at 7-8 effort on a 1-10 scale.

I believe that incorporating strength will allow you to stay injury-free and keep you running for your entire life. Commit to doing this 3-4 days a week and you will notice a difference!