EnduranceAll Levels

Endurance + Running

Build your engine with structured run programming

Structured aerobic capacity and running programming designed to complement your training. Interval and tempo sessions built around RPE so any level can run them, with a Chris Hinshaw–style dynamic warm-up and easy cool-down each day.

2-3 days/weekAll Levels

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This Week

Week of Jun 22, 2026 · tap a day to open it

Your level

Warm Up

Hinshaw-style dynamic run warm-up — hip and lower-body drills (high-knee karaoke, knee-to-chest, figure four, lunges), then upper-body arm swings and ankle/knee prep, finishing with short 20/40/60yd build-up runs at ~80% effort.

*Keep tension — don't over-stretch before running.*

Run Workout

2 Sets

- 200m @ RPE 7

- rest 30 sec

- 200m @ RPE 8

- rest 30 sec

- 200m @ RPE 9

- rest 30 sec

- 200m @ RPE 10

*Rest 5 minutes between sets.*

(Score is Time / splits)

Cool Down

400m walk