Plank Exercise Progression for Distance Runners

 

By Rick Morris

 

There are lots of plank exercises for you to choose from. Which plank exercise one should you start with? How fast should you progress? There isn't one perfect plank progression for every athlete. It all depends upon your current level of fitness, how quickly you adapt to the exercises and how careful you are with your plank form. While I can't tell you what your perfect plank plan is, here is a good starting point. I suggest doing the plank exercises at least 3 times per week. Adjust this progression to your specific level and ability.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Week 1

 

Day 1

Basic Plank - 3 repetitions of 10 seconds each

Day 2

Basic Plank - 3 repetitions of 15 seconds each

Day 3

Basic Plank - 3 repetitions of 15 seconds each

 

Week 2

 

Day 1

Basic Plank - 3 repetitions of 20 seconds each

Day 2

Basic Plank - 3 repetitions of 20 seconds each

Day 3

Basic Plank - 3 repetitions of 30 seconds each

 

Week 3

 

Day 1

Basic Plank - 2 repetitions of 30 seconds each

Intermediate Plank - 1 repetition of 15 seconds

Day 2

Basic Plank -  2 repetitions of 30 seconds

Intermediate Plank - 1 repetition of 20 seconds

Day 3

Basic Plank - 2 repetitions of 30 seconds

Intermediate Plank - 2 repetitions of 20 seconds

 

Week  4

 

Day 1

Basic Plank - 2 repetitions of 30 seconds each

Intermediate Plank - 1 repetition of 30 seconds

Day 2

Basic Plank - 1 repetition of 30 seconds

Intermediate Plank - 1 repetition of 30 seconds

Advanced Plank - 1 repetition of 15 seconds

Day 3

Basic Plank - 1 repetition of 30 seconds

Intermediate Plank - 1 repetition 30 seconds

Advanced Plank - 1 repetition of 20 seconds

 

Week 5

 

Day 1

Basic Plank - 1 repetition of 30 seconds

Intermediate Plank - 1 repetition 30 seconds

Advanced Plank - 1 repetition of 30 seconds

Day 2

Intermediate Plank - 1 repetition of 30 seconds

Advanced Plank - 1 repetition of 30 seconds

Advanced Bench Plank - 1 repetition of 15 seconds

Day 3

Intermediate Plank - 1 repetition of 30 seconds

Advanced Plank - 1 repetition of 30 seconds

Advanced Bench Plank - 1 repetition of 20 seconds

 

Week 6

 

Day 1

Intermediate Plank - 1 repetition of 30 seconds

Advanced Plank - 1 repetition of 30 seconds

Advanced Bench Plank - 1 repetition of 30 seconds

Day 2

Advanced Plank - 1 repetition of 30 seconds

Advanced Bench Plank - 1 repetition of 30 seconds

Advanced Bench Side Plank - 1 repetition of 20 seconds

Day 3

Advanced Plank - 1 repetition of 30 seconds

Advanced Bench Plank - 1 repetition of 30 seconds

Advanced Bench Side Plank - 1 repetition of 30 seconds

 

 

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