BERND ERPENBECK'S TRAINING LOG

BERND ERPENBECK'S TRAINING CALENDAR

Check out your workouts for the upcoming week, or look back at a history of your completed workouts. Email your coach if you have any questions about your workout.

BERND ERPENBECK'S TRAINING LOG RESULTS

View a summary of your responses in graph form. Feel free to reach out to your coach with any questions about the data.

BURNING YOUR FIRE

runner foam rolling

So, you've put together several weeks, months, or even years of base-building, and now you're ready to introduce harder and more stressful workouts. Learn how you can take this next step, without over-training, or getting injured in Coach Herbert Plummer's, "Burning Your Fire.

JUST BEET IT! WHY YOU SHOULD EAT BEETS FOR INCREASED PERFORMANCE

Did you know that beets can help you improve your running? Learn more about the research behind beets from our registered dietitian Oliver Lopez in, "Just Beet It! Why You Should Eat Beets for Increased Performance."

runner shovels snow

FOLLOW US ON TWITTER FOR MOTIVATION

Go into your next training week with a positive mindset, and always remember why you started, and how far you've come. Follow our Twitter page for more inspirational quotes.

runner foam rolling

Should your coach assign you any of the exercises in this video, they will let you know the amount of repetitions, duration, and intensity of each exercise they select. We've listed each exercise below with time stamps for your convenience.

5. Arm Swings (1:34)

6. Karaoke (2:07)

7. Bounding (2:22)

1. High Knees (0:09)

2. Butt Kicks (0:25)

3. Skips (0:42)

4. Lunges (1:04)


WARM UP DRILLS FOR RUNNERS

Should your coach assign you any of the exercises in this video, they will let you know the amount of repetitions, duration, and intensity of each exercise they select. We've listed each exercise below with time stamps for your convenience.

COOL DOWN STRETCHES FOR RUNNERS

5. Groin Stretch: 1:26

6. Hip Flexor Stretch: 1:42
7. Lying Down Hamstring Stretch: 1:59
8. Shoulder & Rib Stretch: 2:14

1. Calf Stretch (00:08)
2. Toe Touch (heel in/heel out): 0:25
3. Cross Legged Toe Touch: 0:46
4. Quad Stretch: 1:00

Should your coach assign you any of the exercises in this video, they will let you know the amount of repetitions, duration, and intensity of each exercise they select. We've listed each exercise below with time stamps for your convenience.

13. Cat Stretch (3:22)

14. Toe Taps (3:35) 

15. Hip Rolls (3:58) 

16. Hundreds (4:18)

17. Half Roll Backs (4:36)

18. Roll Up (4:51)

19. Sidekicks (5:16) 

20. Top Leg Abduction (5:38)

21. Top Leg Circles (5:54)

22. Staggered Legs (6:11)

23. Both Legs Together (6:22)

1. Plank (00:08)

2. Side Plank (00:20)

3. Superhero (00:44)

4. Scissor Kick (00:59)

5. Push-Ups (1:11)

6. Crunches (1:24)

7. Running V-sit (1:48)

8. Front Crawl Swim (2:08)

9. V-sit Flutter Kick (2:23)

10. Supine Plank (2:39)

11. Pushup to Side Plank (2:53)

12. Scissor Kick (3:12)


CORE & PILATES EXERCISE FOR RUNNERS

5. Arm Swings (1:34)

6. Karaoke (2:07)

7. Bounding (2:22)


Should your coach assign you any of the exercises in this video, they will let you know the amount of repetitions, duration, and intensity of each exercise they select. We've listed each exercise below with time stamps for your convenience.

WARM UP DRILLS FOR RUNNERS

1. High Knees (0:09)

2. Butt Kicks (0:25)

3. Skips (0:42)

4. Lunges (1:04)


Should your coach assign you any of the exercises in this video, they will let you know the amount of repetitions, duration, and intensity of each exercise they select. We've listed each exercise below with time stamps for your convenience.

5. Groin Stretch: 1:26

6. Hip Flexor Stretch: 1:42
7. Lying Down Hamstring Stretch: 1:59
8. Shoulder & Rib Stretch: 2:14

1. Calf Stretch (00:08)
2. Toe Touch (heel in/heel out): 0:25
3. Cross Legged Toe Touch: 0:46
4. Quad Stretch: 1:00

COOL DOWN STRETCHES FOR RUNNERS

9. V-sit Flutter Kick (2:23)

10. Supine Plank (2:39)

11. Pushup to Side Plank (2:53)

12. Scissor Kick (3:12)

13. Cat Stretch (3:22)

14. Toe Taps (3:35)

15. Hip Rolls (3:58)

16. Hundreds (4:18)

Should your coach assign you any of the exercises in this video, they will let you know the amount of repetitions, duration, and intensity of each exercise they select. We've listed each exercise below with time stamps for your convenience.

17. Half Roll Backs (4:36)

18. Roll Up (4:51)

19. Sidekicks (5:16) 

20. Top Leg Abduction (5:38)

21. Top Leg Circles (5:54)

22. Staggered Legs (6:11)

23. Both Legs Together (6:22)

CORE & PILATES EXERCISE FOR RUNNERS

1. Plank (00:08)

2. Side Plank (00:20)

3. Superhero (00:44)

4. Scissor Kick (00:59)

5. Push-Ups (1:11)

6. Crunches (1:24)

7. Running V-sit (1:48)

8. Front Crawl Swim (2:08)


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