i usually do 6000 m of tempo run/week but i can’t do such a lot of Core work. usually i do
300 x 6/week of abdominal wo
and 300 x 1-2 week of med ball low intensity.
i want to start to increase it…expecially med ball. but i find it very hard, because it require a lot of time.
but it really helps for the metabolism and body fat reduction. I spent a lot of time of my life dieting to stay lean…but since I start to do it, I started to have to eat a lot of food to LIVE 
(for example if i don’t eat a lot, sometimes even biscuits and pizza) i can’t mantain my weight, but loss a lot of kg’s