T5 · Runners · Cyclists · Triathletes · OCR athletes · Anyone training for distance events
Train the engine. Go longer. Recover faster.
Endurance is DEFY's program for athletes who go long — and want to go faster, further, and with less breakdown. Run, bike, and swim programming is structured around proven periodization principles, with functional strength accessory work built in to support performance and protect the body from the repetitive stress of endurance training. This isn't a generic running plan. It's a complete system: aerobic base development, lactate threshold work, race-specific conditioning, and the strength and mobility work that most endurance athletes skip until they're injured. Coach-designed sessions, integrated injury prevention, and a clear weekly structure that builds week over week.
What You Get
Equipment Needed
7 Days/Week
Mon
Run + Lower Strength
Tempo run + single-leg strength and hip accessory work
Tue
Bike + Upper Strength
Bike intervals + upper body pull/push
Wed
Long Run / Swim
Aerobic base building at conversational pace
Thu
Strength + Mobility
Hip, glute, and core accessory + full body mobility
Fri
Brick Workout
Bike-to-run transition training
Sat
Long Effort
Long run, long ride, or open water swim
Sun
Active Recovery
Easy swim, walk, or full rest
Sample Session
Warm-Up
10 min easy jog · dynamic leg swings · hip circles · 4×100m strides
Strength
Single-Leg RDL 3×10 each leg + Banded Clamshell 3×20 each side + Dead Bug 3×10
WOD
Tempo Run Intervals: 4×1 mile @ 10K pace Rest 2 min between Finish: 400m all-out sprint
Mission Brief
Stimulus: Lactate threshold work — 8/10 intensity on work intervals. Target: Consistent splits within 10 sec/mile of each other. Movement standard: Maintain form through fatigue — cadence over stride length. Modifications: Reduce to 4×800m; sub bike for run.
Cool-Down
2 min pigeon pose each side · 90-sec calf stretch · 60-sec hip flexor stretch · foam roll quads