mon-thurs, in the morning before work:
1 day of bodyweight exercises
1 day resistance band work
1 day lifting heavy (dumbbells and barbells with lots of plates)
1 day of plyometrics
this is for the off season - i usually only do bodyweight and rehab/pre-hab stuff in race season.
squats, deadlifts, lunges, planks, good mornings, planks & pushups are all compound movements that engage lots of muscles.
working the adductors & abductors with resistance bands or bodyweight can help hip stability. targeting the gluteus medius has helped a lot of runners.
foam roll regularly. i need to practice what i preach there.
__________________________________________________________ ill advised racing inc.