About Course

This programme is built for runners who want a stronger core and fewer niggles on the road. Pieter van der Merwe takes you through simple planks, carries and anti-rotation work you can do at FiksFabriek in Bellville or at home. Sessions are short and fit around your running week, so you build strength without losing your long run.

What Will You Learn?

  • Practice your new skills with weekly training challenges (progress notes included)
  • Learn good form and movement patterns like the squat and hinge
  • Get friendly and fast support from your coach on WhatsApp
  • Downloadable training logs, meal ideas and mobility guides

Course Content

Getting Started
This summary prepares you for the lessons in this topic or week. Read it before you start so you know what to practise and what to bring to the gym.

  • Why Runners Need Core Strength
    03:54
  • What Is Core Work?
    04:33
  • Course Outline
    02:44
  • Getting Started
    04:05
  • Core – Side plank hold
    07:00
  • Quiz: Core Strength
  • Core – Dead bug control
    19:00

Practising the Basics

Project: Build Your Core!

Side Planks

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