Chances are you can't keep up with the mega talent -but you can copy their core routine. Dennis Kline, the strength coach who designed the Mammoth Lakes group's program, adapted the routine on the following pages for everyday runners. The two workouts, Base Fitness and Dynamic Strength, work in concert. The base exercises develop muscular strength, endurance, and balance; the dynamic moves build power. Translation: You'll be able to run stronger and longer.

Like the elites, you'll alternate between these two routines. Follow the Base workout for four weeks, then the Dynamic routine for three. For phase two, return to the Base workout for a week, this time performing repetitions of each move instead of holding the positions. Then shift again to the Dynamic routine, continuing that three-week, one-week cycle. Do your core work three times a week. During peak training, drop to one or two days. Cut out the workouts entirely two weeks prior to a big race.

Plank/Side Plank

Lie in a push-up position with your forearms on the ground, keeping your body in a straight line, your elbows directly below your shoulders, and your abdominals pulled in (top, right). Hold. Shift to your side, keeping the elbow directly under your shoulder and both feet on the floor, top foot in front. Lift your hips until your body is in a straight line. For all variations, start with 30 seconds, build to 2.5 minutes.

PHASE TWO
Hold plank as you have been, but lower and lift into a side plank for four sets of six reps, holding each rep for a count of four. The plank was originally used to test lower-back strength, says Kline, and if you can hold it for two-plus minutes, your likelihood of having lower-back problems is low.

PAYOFF
Develops abdominal and lower-back muscles that support and stabilize the middle of your body.

Bird Dog

Start on your hands and knees, back flat. Raise an opposite leg and arm to hip and torso height. Hold for 10 seconds, build to 30.

PHASE TWO
Perform four sets of six reps, with each side, holding each rep for a count of two.

PAYOFF
Strengthens the muscles along the spine, the upper back, and the glutes.

Back Extension

Start face down on a Roman chair with your legs hooked and lift your torso up until it's parallel to the ground; your back should be straight, not arched. Hold. Start with 45 seconds, build to three minutes. (The focus is on muscular endurance, not pure strength, so don't add additional weight.)

PHASE TWO
Do four sets of six reps.

PAYOFF
Improves strength and muscular endurance of the erector spinae and other back extensors.

Swiss Hip Extension

Start sitting upright on a stability ball, then walk your legs forward so the ball travels up your spine until it reaches your shoulder blades. With your arms extended out to the sides, lift your hips up until your torso is parallel to the floor. Then lift one knee about 45 degrees, lower it, then lower hips toward the floor, and repeat on the other side for one set. "Don't be frustrated if you can't do this well at first," says Kline. Do three sets of five to seven reps, with two minutes rest between sets.

PHASE TWO
Same as above.

PAYOFF
Mimics the running motion, but on an instable surface (the ball), engaging the hip flexors (psoas, iliacus) and extensors (the glutes) to work together with the abs and back to stabilize the body.