If you’re trying to decide which running-focused program is right for you, understanding the differences between Commit Performance and Endurance Moves can help you make the best choice for your fitness goals.
Commit Performance
Duration & Frequency: 12 weeks, 5–6 workouts per week, 30–60 minutes per workout
Program Type: Hybrid strength + endurance
Who It’s For: Intermediate trainees looking to combine strength training with running performance
Goal: Build strength, enhance running performance, improve overall fitness
Overview
Commit Performance is a 12-week hybrid program by Melissa Kendter designed to combine strength, hypertrophy, and endurance training for a well-rounded fitness approach. This program incorporates:
Strength sessions
Time-based running
Power-building plyometrics
Core and mobility work
Recovery sessions
The program’s structured schedule and linear progressions ensure you get stronger, faster, and more resilient—without sacrificing any essential element.
Workout Routine
Monday: Strength, Upper Body
Tuesday: Run, Speed Run
Wednesday: Strength, Legs & Glutes
Thursday: Recovery
Friday: Strength, Full Body
Saturday: Run, Long Run
💡 Pro Tip: You don’t need to complete all 5 workouts per week to see results—prioritize strength and run days that fit your schedule for consistency.
Key Benefits
Structured hybrid programming for both strength and running
Linear progressions for sustainable results
Core, mobility, and recovery incorporated each week
RPE-guided runs with scalable options for beginners
Equipment Needed
Dumbbells
Bands
Elevated Step
Personal tracking device (optional for outside running)
Endurance Moves
Duration & Frequency: 16 weeks, 4 workouts per week, 15–45 minutes per workout
Program Type: Endurance-focused with strength and mobility cross-training
Who It’s For: Runners, cyclists, stair climbers, and anyone seeking to improve cardiovascular performance
Goal: Increase stamina, agility, and cardio performance while preventing injury
Overview
Endurance Moves is a flexible program designed to complement your cardio. Developed with experts in Physical Therapy and Strength & Conditioning, it integrates:
Strength training across upper body, lower body, and full body
Mobility and recovery sessions
Self-prescribed cardio woven into the program
The program is perfect for athletes with a solid foundation in their preferred cardio activity who want to boost performance while cross-training to avoid overuse injuries.
Workout Routine
3 Strength Training Days: Lower Body / Upper Body + Core / Full Body
1 Mobility & Recovery Day
Self-prescribed cardio as desired
Key Benefits
Increases endurance and stamina
Full-body strength and mobility cross-training
Adaptable to at-home or gym workouts
Includes alternate exercises for equipment limitations or injury
Equipment Needed
Dumbbells
Bands
Elevated step
Optional cardio machine (alternatives provided for jump rope, outdoor running, or cycling)
Key Differences at a Glance
Feature | Commit Performance | Endurance Moves |
Focus | Hybrid: strength + endurance | Cardio-focused with strength cross-training (not limited to running) |
Duration | 12 weeks | 16 weeks |
Workouts per week | 5-6 | 4 |
Workout Length | 30-60min | 15-45min |
Target Audience | Intermediate runners wanting structured strength + running | Endurance enthusiasts aiming to boost cardio and prevent injury |
Runs | Time-based, RPE guided, includes speed and long runs | Self-prescribed cardio woven into program |
Equipment | Dumbbells, bands, elevated step, optional tracking device | Dummbells, bands, elevated step, optional cardio machine |
Goal | Build strength, muscle, running performance | Increase stamina, agility, and cross-train to maximize cardio results |
Summary:
Choose Commit Performance if you want a structured hybrid program combining running and strength for intermediate-level training.
Choose Endurance Moves if your primary focus is cardio and you want strength and mobility cross-training to complement your endurance activities.
Which Program Should I Choose?
To help you decide between Commit Performance and Endurance Moves, consider your goals, experience, and available equipment:
Scenario 1: You want a hybrid program with strength + running
Choose Commit Performance if:
You’re intermediate-level and comfortable with both strength training and running
You want structured speed and long runs
Your goal is to build muscle, strength, and running performance simultaneously
Scenario 2: You want a cardio-focused program with cross-training
Choose Endurance Moves if:
You enjoy running, cycling, or other endurance activities
You want strength and mobility workouts to complement your cardio
Your main goal is stamina, agility, and preventing injuries from repetitive cardio
Scenario 3: Limited Time or Equipment
Commit Performance: 30–60 min workouts, requires dumbbells, bands, step, and optional tracking device
Endurance Moves: 15–45 min workouts, flexible equipment options, at-home friendly, includes alternatives
Scenario 4: Beginners or Less Structured Runners
Endurance Moves is more beginner-friendly with self-prescribed cardio and adjustable intensity
Commit Performance offers guidance for beginners, but a baseline ability to run 30 minutes is recommended
💡 Pro Tip: Both programs are designed for flexibility! You can modify workouts, swap exercises, or adjust volume based on your schedule, fitness level, and equipment availability.
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!