4-Week Training Plan
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Run
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Swing
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Roll
Welcome to the Core Bomb RUNCLUB 4-Week Training Program!
Before you begin, please make sure you are physically ready to start a new workout program. If you have any medical concerns or conditions, we strongly recommend checking with your doctor before getting started.
To help you succeed, we’ve included links to:
How to hold the RUNCLUB when running
How to transition from the swing configuration to the roll configuration
How to add additional resistance and/or weight as you progress
Demo videos for each movement are provided below so you can perform every exercise safely and effectively. Additional exercises can be found on our YouTube Channel.
Important Safety Note: When practicing any of the rolling movements, always begin on a soft surface such as carpet, grass, or a yoga mat. Do not attempt these on hard floors or concrete until you are confident in your control and strength. This will help protect your joints and prevent unnecessary strain or injury.
Please note: all runs/walks are intended to be with the RUNCLUB unless otherwise noted.
BEGINNERS - No Running Experience
Baseline Test
Run/Walk 1–2 miles without carrying the RUNCLUB. Record total time.
Perform as many push-ups as possible in 1 minute. Record total reps.
Week 1 Day 1
Week 1 Day 2
Week 1 Day 3
Week 2 Day 1
Run/Walk for 6-9 minutes.
Stop and do 10-15 Upper Cuts per side.
Then do a 15-30 second Plank Hold on grass/carpet/yoga mat to minimize roll.
Repeat 2-3 rounds.
Week 2 Day 2
Run/Walk for 6-9 minutes.
Stop and do 10-15 Chops per side.
Then do Swivel Planks for 15-30 seconds on grass/carpet/yoga mat.
Repeat 2-3 rounds.
Week 2 Day 3
Run/Walk for 6-9 minutes.
Stop and do 10-15 Seated Rows per side.
Then do 5-15 Push-ups on grass/carpet/yoga mat.
Repeat 2-3 rounds.
Week 3 Day 1
Run/Walk for 6-9 minutes.
Stop and do 15-20 Side Rows per side.
Then do 6-12 Plank Knee Raises on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 3 Day 2
Run/Walk for 6-9 minutes.
Stop and do 15-20 Cross Swings per side.
Then do 5-15 Push-ups on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 3 Day 3
Run/Walk for 6-9 minutes.
Stop and do 10-15 Lunge Twists per side.
Then do 6-12 Ab Rollouts (from knees) on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 3 Day 4
Run hard for 3 minutes.
Walk for 2 minutes.
Repeat 5 times.
Week 4 Day 1
Run for 6-9 minutes.
Stop and do 15-20 Standing Rows per side.
Do 10-20 Push-ups on grass/carpet/yoga mat.
Repeat 3-4 rounds.
Week 4 Day 2
Run for 6-9 minutes.
Stop and do 15-20 Shovels per side.
Do 10-20 Plank Knee Raises on grass/carpet/yoga mat.
Repeat 3-4 rounds.
Week 4 Day 3
Run for 6-9 minutes.
Stop and do 20-30 Seated Twists.
Do 10-20 Push-ups on grass/carpet/yoga mat.
Repeat 3-4 rounds.
Week 4 Day 4
Run for 6-9 minutes.
Stop and do 15-20 Upper Cuts per side.
Do 6-12 Ab Rollouts (from knees) on grass/carpet/yoga mat.
Repeat 3-4 rounds.
Baseline Re-Test
Re-test 1–2 mile run without carrying the RUNCLUB and compare with baseline.
Perform as many push-ups as possible in 1 minute and compare with baseline.
EXPERIENCED - Running Consistently for 2+ months
Baseline Test
Run a 5K (3.1 miles) without carrying the RUNCLUB. Record your time.
Perform as many push-ups as you can in 1 minute. Record your total reps.
Week 1 Day 1
Run for 5-8 minutes.
Stop and do 10-15 Standing Rows per side.
Then do a 30-60 second Plank Hold on
grass/carpet/yoga mat to minimize roll.
Repeat 3 rounds.
Week 1 Day 2
Run for 5-8 minutes.
Stop and do 10-15 Shovels per side.
Then do Swivel Planks for 30-60 seconds on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 1 Day 3
Run for 5-8 minutes.
Stop and do 15-20 Seated Twists.
Then do 5-15 Push-ups on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 2 Day 1
Run for 6-9 minutes.
Stop and do 10-15 Upper Cuts per side.
Then do 6-12 Plank Knee Raises on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 2 Day 3
Run for 6-9 minutes.
Stop and do 10-15 Seated Rows per side.
Then do 6-12 Ab Rollouts (from knees) on grass/carpet/yoga mat.
Repeat 3 rounds.
Week 2 Day 4
Run hard for 2 minutes.
Walk for 1 minute.
Repeat 9 additional times (10 total).
Week 3 Day 2
Run for 6-9 minutes.
Stop and do 15-20 Cross Swings per side.
Do 10-20 Plank Knee Raises on grass/carpet/yoga mat.
Repeat 3-4 rounds.
Week 3 Day 3
Run for 6-9 minutes.
Stop and do 10-15 Lunge Twists per side.
Do 10-20 Push-ups on grass/carpet/yoga mat.
Repeat 3-4 rounds.
Week 3 Day 4
Run medium-hard for 5 minutes.
Easy jog for 2 minutes.
Repeat 4 additional times (5 total).
Week 4 Day 1
Run for 6-9 minutes.
Stop and do 15-20 Standing Rows per side.
Do 10-20 Swivel Push-ups on grass/carpet/yoga mat.
Repeat 4 rounds.
Week 4 Day 2
Run for 6-9 minutes.
Stop and do 15-20 Shovels per side.
Do 6-12 Ab Rollouts (from knees) on grass/carpet/yoga mat.
Repeat 4 rounds.
Week 4 Day 3
Run for 6-9 minutes.
Stop and do 20-30 Seated Twists.
Do 10-20 Mountain Climbers on grass/carpet/yoga mat.
Repeat 4 rounds.
Week 4 Day 4
Run for 6-9 minutes.
Stop and do 15-20 Upper Cuts per side.
Do 6-12 Plank Knee Raises on grass/carpet/yoga mat.
Repeat 4 rounds.
Baseline Re-Test
Re-test 5K run without carrying the RUNCLUB and compare with baseline.
Perform as many push-ups as possible in 1 minute and compare with baseline.