Last updated on December 3rd, 2025:
Research is the documentation of what I’ve learned on this training journey. The result is a system called Sendō built on running, strength training and yoga.
Start with the Core Disciplines: they break down the physical and mental benefits of each practice. If you’re ready to go, skip to the Training Programs.
Core Disciplines
Running | Sendō
Running is one of the most accessible and effective forms of exercise, offering a multitude of benefits for both physical and mental health.
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Strength Training | Sendō
For a long time, endurance athletes saw strength training as optional. But research and real-world experience tells a different story: strength training isn’t just a bonus - it’s essential.
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Yoga | Sendō
Yoga is far more than just physical postures; it’s a rich, multifaceted practice that nurtures the body, mind, and spirit.
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Cross Training
Cycling | Sendō
Cycling is an excellent exercise for building cardiovascular fitness, increasing strength, and improving endurance.
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HIIT | Sendō
High-Intensity Interval Training (HIIT) is praised for its effectiveness in improving cardiovascular fitness, burning fat, and building muscle.
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Swimming | Sendō
Unlike running, swimming is a low-impact sport. This makes it an ideal recovery exercise, especially after a high-mileage run or weightlifting.
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Gear & Drills
Running Gear | Sendō
The right footwear can prevent injuries, enhance your running experience, and even improve your efficiency.
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Running Drills | Sendō
Running drills can be a game-changer. These simple, focused movements improve your form, increase your speed, and reinforce proper biomechanics.
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Exercise Tutorials | Sendō
A complete guide to strength and conditioning movements, organized by category. Each exercise includes media and cues for proper form.
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Recovery & Durability
Mindset | Sendō
Explore your mental framework. Consider the hard facts of reality that you have to deal with. Develop your own system of being. Make it clear to yourself and others. Keep evolving.
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Nutrition & Hydration | Sendō
Nutrition plays a crucial role in a runner’s performance and recovery. Eating the right foods at the right times can fuel your runs, enhance endurance, and speed up recovery.
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Sleep & Recovery | Sendō
Sleep is the most underrated performance tool out there. It’s when your body rebuilds muscle, balances hormones, consolidates memory, and restores energy. Skip it, and all your hard work gets taxed. Prioritize it, and you unlock superhuman gains.
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Training Injuries | Sendō
From novice runners to seasoned athletes, understanding common running injuries and how to prevent them is essential for a safe routine.
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Running Performance
Zone 2 | Sendō
Zone 2 training—often called “conversational pace”—is one of the most effective tools for endurance, fat-burning, and longevity.
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Tempo Runs | Sendō
You don’t always need to sprint to get faster.
In fact, some of the most powerful speed work you can do isn’t flashy—it’s steady, controlled, and just uncomfortable enough to demand growth.
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Stride Runs | Sendō
Strides: Speed Without Burnout You don’t need to crush sprints or suffer through intervals to start getting faster. Sometimes all it takes is a few seconds of controlled speed to unlock better running form, improved coordination, and a smoother stride. Enter the stride: the most underused, overpowered tool in
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Cycling Setup
Choose Your Bike | Sendō
Choosing the Right Bike for You Choosing a bike isn’t about trends or tech — it’s about feel. When the machine moves in sync with your breath and balance, you stop noticing the bike and start noticing the ride. That’s when cycling becomes effortless, meditative, and personal. Choose
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Bike Fit & Comfort | Sendō
Bike Fit & Comfort A perfect bike isn’t the one with the best specs — it’s the one that disappears underneath you. When your position is dialed in, effort flows smoothly, breathing comes easily, and riding becomes something you could do for hours. Bike fit isn’t vanity or perfectionism.
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Cycling Gear | Sendō
Cycling Gear & Essentials Less gear, more freedom. Cycling doesn’t require much — but what you bring matters. The goal isn’t to look “pro” or load your bike with gadgets. It’s to carry the few things that help you ride farther, safer, and more comfortably without thinking about them.
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Cycling Maintenance
Bike Maintenance | Sendō
Basic Bike Maintenance Cycling isn’t just motion — it’s machinery in motion. Every ride leaves a trace: dust on the chain, grit in the cassette, tension through the brakes and cables. Maintenance isn’t a chore; it’s care. When you clean your bike, you’re not just preserving
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Bike Upgrades | Sendō
Bike Upgrades: Where to Start Cycling will always tempt you with more — carbon here, titanium there, aero everything. It’s easy to believe that better gear equals better riding. But the truth is that upgrades only remove friction so the rider can grow. Upgrade to enhance feel, not status. Every
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Cycling Performance
Build Endurance | Sendō
Building Endurance the Smart Way Patience builds power.
Endurance isn’t born from suffering — it’s built brick-by-brick through consistency. Your body adapts when it’s asked to, not when it’s punished. The athletes who go far aren’t the ones who ride the hardest — they’re the ones
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Climb & Descend | Sendō
Climbing & Descending Techniques The hill isn’t your enemy. It’s your teacher. Cyclists talk about suffering on climbs and flying on descents — but both are just expressions of rhythm. Climbing rewards patience; descending rewards trust. Master both, and the landscape stops being a barrier and becomes a playground. Endurance
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Track Progress | Sendō
How to Track Cycling Progress Progress isn’t just speed — it’s understanding. Cycling can drown you in metrics: heart rate, power, cadence, FTP, elevation, TSS, VO₂ max. Data can sharpen your training — or steal its joy. Here’s what matters: Track enough to grow. Ignore enough to stay free. Endurance
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Showtime
Events and Races | Sendō
Essential tips on how to prepare for running events and races and offers insights into what you can anticipate on race day.
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Rides & Events | Sendō
Cycling Rides & Events The journey doesn’t start at the start line — and it doesn’t end at the finish. A charity ride, a local group ride, a gravel fondo, or a solo century all share the same core challenge: Can you stay present in motion, even when the pace,
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Straight from the lab to your hands.
Daily Zen | Sendō
Find calm and focus with the Sendō’s Meditation Timer. Set a timer with gentle bells at the start, middle, and end of your session, and refresh your mind with rotating quotes of Eastern wisdom each time you visit.
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Pace Calculator | Sendō
Pace Calculator: Enter the race distance and your desired finish time; it’ll tell you what pace you should maintain on average. Race Time Estimate: How long each race distance should take to complete based on your average pace.
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Heart Rate Zones | Sendō
Discover your personalized heart rate training zones using the Karvonen formula. This calculator helps you optimize workouts for endurance, fat burning, and recovery.
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Bike Fit Assistant | Sendō
Routes
Bike Fit
Gear & Cadence
Power & Zone Bike Fit Assistant Quick starting points for size & contact points. Refine with a pro fit as you progress. Units cm
in Height Inseam Measure barefoot from floor to groin. Riding Style Road / Endurance
Gravel
MTB (Trail/XC)
Tri / TT
Commuter / Hybrid Frame Size
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You'll run faster, jump higher and believe in yourself more than ever before.
Simple Guidelines
- Hard run days → light strength
- Heavy lifting days → easy run or rest
- Never stack two “hard” sessions on the same day.
- Recovery, sleep, and nutrition matter as much as the training itself
- Racing → running takes priority; strength supports
- General fitness → balance running and strength evenly
- Maximum strength → lifting is the focus; running becomes conditioning
- Yoga, stretching, or walking make great active-recovery days
Program Selector
Not sure where to start? You can choose any of the individual programs below or use the Program Selector to build a personalized training stack based on your goals, schedule, and experience.
Program Selector | Sendō
Program Selector Training shouldn’t feel like guesswork. Whether you’re lacing up for your first 5K, rebuilding strength after time off, or chasing a well-rounded routine, this tool builds a personalized plan based on your goals and schedule. Answer a few questions and Sendō will recommend a stack of
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Running Programs
5K Program | Sendō
Here’s an 8-week training plan to help you prepare for a 5K race. It’s suitable for beginners or those looking to improve their 5K time.
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10K Program | Sendō
Here’s a 10-week training plan to help you prepare for a 10K (6.4 miles). It’s suitable for beginners or those looking to improve their 10K time.
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Half-Marathon Program | Sendō
Here’s an 12-week training plan to help you prepare for a half-marathon (13.1 miles). It’s suitable for beginners or those looking to improve their half-marathon time.
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Marathon Program | Sendō
Here’s an 18-week training plan to help you prepare for a marathon race (26.2 miles). It’s suitable for beginners or those looking to improve their marathon time.
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Strength Programs
Physical Program I: Bodyweight Circuit | Sendō
This 8+ week military-style basic training program combines calisthenics, cardio, core, and mental toughness exercises.
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Physical Program II: Dumbbell Circuit | Sendō
Dumbbells offer the perfect balance between control and resistance, allowing you to build strength, balance, and coordination through a full range of motion.
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Physical Program III: 5x5 Gym Circuit | Sendō
5x5 Strength Training is great for introducing the fundamentals of weightlifting and locking in consistency.
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Physical Program IV: Full Gym Circuit | Sendō
Here’s a 12-week program you can stick to and build on. It combines calisthenics, cardio, core, and strength training while maintaining recovery and injury prevention as top priorities.
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Yoga Programs
Yoga Program I: Stillness | Sendō
Yoga Training Program I: Stillness Welcome to the beginning of your journey. This path is about slowing down, finding stillness, and reconnecting with your breath and body. Whether you’re brand new to yoga or returning after a long break, this program lays the foundation for your practice. Here, we move
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Yoga Program II: River | Sendō
Now that you’ve found your ground, it’s time to flow. This path introduces fluid movement and breath-driven transitions. You’ll explore the connection between rhythm and presence, building strength and ease through dynamic sequences.
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Yoga Program III: Fire | Sendō
Here we cultivate heat — in the body, in the breath, and in the spirit. This path challenges you to go deeper. The sequences are stronger, the breathing more focused, the mind more tested.
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Yoga Program IV: Peak | Sendō
This is the peak — not of effort, but of integration. Here, you weave together all that you’ve practiced into a deeply personal and intuitive flow. Breath, movement, and stillness become one.
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Cycling Programs
Casual Cycling Program | Sendō
Casual Cycling Program Cycling 101 is the starting point for new riders or returning athletes. The goal is simple: learn how to handle your bike confidently, pedal smoothly, pace smartly, and build the fitness to ride 30–45 minutes comfortably without feeling wrecked. It’s ideal for: * New cyclists * Runners
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25-Mile Cycling Program | Sendō
25-Mile Cycling Program This 6-week program is the bridge between “I can ride” and “I can go long.” It’s designed to build comfort, confidence, and endurance so that riding 25 miles (40 km) feels exciting — not intimidating. It’s ideal for: * Riders who completed Cycling 101 * Riders who can
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50-Mile Cycling Program | Sendō
50-Miler Training Program Here’s an 8-week training plan to help you ride 50 miles / 80 km confidently, without bonking or falling apart near the end. The plan gradually increases your long-ride time, strengthens your climbing, and dials in your fueling so you can actually enjoy the day. It’s
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100-Mile Cycling Program | Sendō
100-Miler Cycling Program Here’s a 12-week training plan to help you ride 100 miles / 160 km confidently, without bonking, blowing up at mile 70, or questioning your life choices at every hill. The plan builds endurance, climbing strength, sustainable pacing, and the fueling strategy needed to stay strong for
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