ShiftFit Endure is a 12 week running plan for 5kers to half marathoners designed to improve performance for the whole body. Most runners get stuck in a weekly routine of a few fast miles here, a few (dozen) slow miles there, and maybe some casual core work. ShiftFit Endure brings structure and strategy in to your weekly mileage, assigning which types of running workouts should be done when (long runs, tempos, intervals, stairs/hills, etc), and adds in progressive fitness circuits that improve full body strength, posture, mobility, and body composition. The suggested Body Prep guide gets even non-runners ready the weekly mileage that is scalable depending on your capacity and race goals, and carefully increases at 10-15% per week before tapering in the final weeks to get you race ready. When you put it all together, you will see a decrease in fat and injury, an increase in mobility and toned muscle, and overall improved performance that will have you running stronger, longer.

Contents include:
Digital Training Calendar with point tracking and notes
Digital Performance Nutrition Guide
Digital Training Booklet with 2 weeks of recommended body prep guidance, Low, Medium, and High Capacity workout options with warm-ups and cool-downs, and visual graphics for each exercise (and exercise video library online).

Workouts include a structured progression of:
ENDURANCE/SPEED INTERVALS 1-6 (each repeated once for chance to improve performance)
TEMPO RUN 1-4 (each repeated once for chance to improve performance
LONG RUN 1-8
RACE READY RUN 1, 2
RECOVERY RUN x6
LEG FIT 1, 2, 3
CORE FIT 1, 2, 3
CORE STRONG 1, 2, 3
FULL BODY FIT 1, 2, 3
PLYO FIT 1, 2
HILLS
STAIRS
FITNESS DECATHLON x3
REST DAY x4 (plus every Sunday)
GUIDED MOBILITY DAYS x12