Train smart. Run strong. Show up ready.
Whether you’re tackling your first 5K or going all-in for a marathon, our Race Day Guides combine smart running plans with total-body strength and mobility work — so you can build endurance, prevent injury, and feel confident on race day.
Each program is led by Melissa Kendter, CPT and UESCA-certified running coach, and grounded in proven training principles that help you perform your best without overtraining.
🏁 Our Programs
Commit 5K – Beginner & Intermediate (8 Weeks)
Run smarter, not just harder.
This plan helps you build a strong running foundation with just the right balance of strength, endurance, and recovery.
Why Commit 5K?
Built-in strength support: Strength, core, and mobility sessions help your body handle the demands of running and stay injury-free.
Strategic structure: The plan builds week to week to help you peak at the right time.
Race-day ready: Includes pacing, fueling, and mindset strategies for your first or fastest 5K yet.
Plan Details:
Duration: 8 weeks
Schedule: 5–6 days/week
Session length: ~30–60 min
Includes: Strength, running, core, and mobility sessions
Workout Routine:
3–4 runs per week
2 full-body strength days
Beginner Plan: Time-based run/walk approach to build endurance and consistency.
Intermediate Plan: Distance- and time-based runs (speed, tempo, long runs, fast finishes) to build stamina and pacing.
What You’ll Need:
Dumbbells, resistance bands, and an elevated step (can be done at home or in the gym, with modifications provided).
Commit Half Marathon – Beginner & Intermediate (12 Weeks)
Build strength, stamina, and confidence for 13.1 miles.
This plan helps you progress safely while improving endurance and performance.
Why Commit Half Marathon?
Strength + mobility support: Includes total-body strength, core, and mobility work to support recovery and prevent injury.
Progressive structure: Gradually builds mileage and intensity using proven methods like progressive overload and cutback weeks.
Race-day strategy: Covers pacing, fueling, tapering, and mental prep to help you run your best race.
Plan Details:
Duration: 12 weeks
Schedule: 5–6 days/week
Session length: ~45 min for strength; runs vary from 30 min to 14 miles
Workout Routine:
3–4 runs per week
2 full-body strength days
Beginner Plan: Starts with 3 runs per week, building gradually.
Intermediate Plan: Adds speed, progression, tempo, long runs, and fast finishes.
Both follow a 3-phase progression: Base → Main → Taper.
What You’ll Need:
Dumbbells, resistance bands, and an elevated step (home or gym-friendly).
Commit Full Marathon – Intermediate (16 Weeks)
Train strategically for 26.2 miles with a balanced, sustainable plan.
Why Commit Marathon?
Strength + mobility support: Two full-body strength sessions + one core & mobility session weekly to support performance and injury prevention.
Progressive structure: Purposeful weekly mileage, tempo, and speed work—plus recovery-focused cutback weeks.
Race-day strategy: Detailed pacing, fueling, tapering, and mindset guidance so you hit the start line strong and ready.
Plan Details:
Duration: 16 weeks
Schedule: 5 training days/week
Strength sessions: ~45 min
Runs range: 3–20 miles
Workout Routine:
4 runs per week
2 full-body strength days
1 core & mobility day
Level: Intermediate
This plan is best for runners with:
A base of 20–25 miles per week
At least 4 days of consistent running
The ability to complete a 9-mile long run
If you’re not there yet, start with Commit Half Marathon (Beginner) to safely build your foundation.
What You’ll Need:
Dumbbells, resistance bands, and an elevated step (with at-home and gym options).
Get Started
You’ll find all Race Day Guides in the Programs tab of the Moves App.
Choose your race distance and experience level, follow your plan, and let’s get moving — race day is waiting.
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!