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Tom’s five go-to exercises for strength and mobility

Tom Evans, second in the recent the England Athletics Virtual 5k Road Champs has these great runner-friendly exercises.

The good thing with core and leg exercises, is whether you're a beginner, an intermediate or an expert, the exercises can be the same and you just do them for longer and with slight variations. Instead of doing single leg raises, you do double legs.

Or if you're doing plank, you take one foot off the ground or one hand off the ground and then lower it back down. For the core, there are three basic exercises I like to do:

For overall leg coverage:

For my calf and ankles - I do a couple of exercises: