Last updated on June 3rd, 2025:
Sendō is built on three disciplines: running, strength training, and yoga.
- Running outdoors builds stamina, mental resilience, and a connection to the natural world.
- Strength training develops raw power, functional movement, and long-term durability. It teaches discipline, structure, and self-respect.
- Yoga balances the intensity with awareness, flexibility, and recovery. Breathwork, meditation and movement unite as the foundation of this system.
Fundamentals of the game.
The Benefits of 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.
Schwarz Bruder
Choose Your Gear | Sendō
The right footwear can prevent injuries, enhance your running experience, and even improve your efficiency.
Midori Sendō
Nutrition and 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.
Schwarz Bruder
Running Injuries | Sendō
From novice runners to seasoned athletes, understanding common running injuries and how to prevent them is essential for a safe routine.
Midori Sendō
Running 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.
Midori Sendō
It's not all about running: cross-disciplinary training develops a well-rounded you.
5x5 Strength Training | Sendō
5x5 Strength Training is great for introducing the fundamentals of weightlifting and locking in consistency.
Schwarz Bruder
Cycling | Sendō
Cycling is an excellent exercise for building cardiovascular fitness, increasing strength, and improving endurance.
Schwarz Bruder
HIIT | Sendō
High-Intensity Interval Training (HIIT) is praised for its effectiveness in improving cardiovascular fitness, burning fat, and building muscle.
Midori Sendō
Yoga | Sendō
Yoga is far more than just physical postures; it’s a rich, multifaceted practice that nurtures the body, mind, and spirit.
Schwarz Bruder
Straight from the lab to your hands.
Principles | 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.
Schwarz Bruder
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.
Schwarz Bruder
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.
Midori Sendō
Running Drills | Sendō
Running drills can be a game-changer. These simple, focused movements improve your form, increase your speed, and reinforce proper biomechanics.
Midori Sendō
Use Music, Run Faster | Sendō
Ever found yourself suddenly locked in while working or running to a steady beat? Welcome to the powerful world of BPMs, brainwaves and the science of focus.
Midori Sendō
You'll run faster, jump higher and believe in yourself more than ever before.
Physical Training Program I: Bodyweight Circuit
This 8+ week military-style basic training program combines calisthenics, cardio, core, and mental toughness exercises.
Midori Sendō
Physical Training Program II: Dumbbell Circuit
Dumbbells offer the perfect balance between control and resistance, allowing you to build strength, balance, and coordination through a full range of motion.
Midori Sendō
Physical Training Program III: Gym Circuit
Physical Training Program III: Gym Circuit Here’s an 8 week basic training program you can stick to and build on long term. This combines calisthenics, cardio, core, and mental toughness exercises while maintaining recovery and injury prevention. Overview Program Details 📒 * Duration: 8 weeks * Frequency: 5 days per week (1
Midori Sendō
5K Training Program
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.
Midori Sendō
10K Training 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.
Midori Sendō
Half-Marathon Training 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.
Midori Sendō
Marathon Training 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.
Midori Sendō
