Last updated on July 9th, 2026:
Research is the collection of ideas and practices that have shaped my training journey. Together, they form a system called Sendō Yoga: personal principles, breathwork, meditation, strength training, and yoga.
Start with the Operating System to understand the philosophy behind the system and how each practice contributes to a resilient body, a clear mind, and a meaningful life.
If you’re ready to work, skip to the Training Programs.
Operating System | 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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Foundations
Principles | Sendō
Principles For Life Yeah, yeah, I know. Whenever I hear people talk about hippy dippy stuff I get weirded out too. But here’s the point - this is just another system of ethics and discipline. A lot of these concepts exist in other places like Buddhism, Gnosticism, Stoicism, Sufism, Taoism
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Breathwork | Sendō
When used with awareness, breath becomes a powerful tool for regulating energy, focus, recovery, and emotional state. It’s not background noise—it’s the remote control for your nervous system.
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Meditation | Sendō
Meditation The Withdrawal of Senses Breathing exercises naturally extend into the withdrawal of senses, concentration and meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging training sessions. The
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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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Applications
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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Cycling | Sendō
Cycling is an excellent exercise for building cardiovascular fitness, increasing strength, and improving endurance.
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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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Performance
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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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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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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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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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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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.
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. Print out the programs, stick 'em on your wall and get to the grind.
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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Cycling Programs
Casual Cycling Program | Sendō
Casual Cycling Program Casual Cycling 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. Casual
25 Miler
50 MilerCentury How This
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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. Casual
25 Miler
50 MilerCentury How This Works * 6 weeks total * 3–
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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. Casual
25
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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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