Wise Performance Lab

Endurance, Strength & Conditioning
Coach
Joe Wise

This program is designed for anyone looking to build their full-spectrum energy system development. This program is progressed monthly, through science-based principles, to maximize! No matter your age or training experience, this program will help you get stronger and more conditioned. You will have 24/7 access to us and the WPL Endurance Program Community!

 
This is not your typical running program that uses the same long slow paced runs & plateaus your conditioning development. We program anaerobic (speed & peak), threshold (intensity & consistency) and aerobic (pace & base) work. You will also have cross-training strength work to build injury resilience. We vary our strength work and conditioning every 3-4 weeks. We utilize the Jack Daniel’s VDOT Pacing Calculator to program individualized pacing for all of our conditioning work. You will never be guessing what intensity you should be training at! You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style!
 
This program is programmed out with 4 days per week of conditioning/running, with 1 day per week of strength work. Each training session generally takes 60 minutes!
Features
5 sessions per week
Must use App app to view and log training
Team Training
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Improve Your Conditioning
This program is designed to promote full-spectrum energy system development! Our science-based, progressive program will give you everything you need to reach your goals. We systematically program our intensity phases & volume phases to manage neurological and metabolic fatigue. This will help you maintain a high level of intensity, while keeping you injury-free and well-rounded athletically!
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Build Muscle, Strength, & Mobility
One of our favorite quotes of all time is: “Your best ability is availability!” This program will help you build injury resiliency and limit chronic fatigue! You will build lean muscle, improve your mobility, and increase your strength, all while you work towards your endurance goals!
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Community
This is more than a training program. You are joining a Community of like-minded people on a mission to a common goal! You are signing up for a Team that will keep you motivated, accountable, and on a path to your goals!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement. We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use. We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Videos Examples for Every Exercise
Instructional videos for every exercise, to guide your training and make execution easy. No more guessing if you are doing the correct movement!
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Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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Join the Endurance Team!
Join our community of like-minded runners! We have an active message thread to share PRs, energy, & motivation!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MC2/PH1 - Week 1 - Aerobic

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Easy Paced Run

1 x 45:00

C1

V-Ups

3 x 15

C2

Alternating Bird Dogs

3 x 20

Recovery

D

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
MC2/PH1 - Week 1 - Threshold 1

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Easy Paced Run

1 x 10:00

C

Threshold Intervals

3 x 6:00

D

Yoga Flow for Hips (22 minutes)

1 x 22:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
MC2/PH1 - Week 1 - Lift 

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

Front Squat

6, 6, 5, 7, 5, 7 @ 40, 50, 80, 75, 80, 75 %

B2

KB Russian Twist

4 x 20

C1

Barbell Row

6, 5, 7, 5, 7 @ 50, 80, 75, 80, 75 %

C2

Dip

4 x 8

D1

DB Single Leg RDL

3 x 16

D2

Seated Calf Raise (with DBs)

3 x 20

D3

Cable Face Pull

3 x 12

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
MC2/PH1 - Week 1 - Anaerobic

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Easy Paced Run

1 x 5:00

C

Rolling 200m Repeats

6 x 400

D1

Toes to Bar

3 x 10

D2

Side Plank on Elbows

3 x 90

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
MC2/PH1 - Week 1 - Threshold 2

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Fartlek Run

1 x 21:00

C1

Tall Kneeling Pallof Press Hold

3 x 90

C2

Single Leg Glute Bridge

3 x 20

Recovery

D

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

FAQs
Who is this program for?
This program is designed for any runner looking to develop a full spectrum energy system! The program uses science-based principles, innovative programming styles, and multifaceted conditioning methods. If you are looking to keep your workouts fresh, manage fatigue, and hit PRs, THIS IS FOR YOU!
Do I have to wait for a new cycle to join?
You can join the program whenever. The programming is progressed monthly but is designed to allow you to hop in at any point. You can adjust your pacing, distances, & weights accordingly. We can also help you adjust the program when you join, if needed!
How much running/lifting experience do I need?
This program is for intermediate runners, with the ability to start out at ~10 miles of running per week. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many training days a week and what is the weekly milage?
We program out 5 training sessions a week that typically take 60 minutes to complete (from warm up through cool down). This program uses 3-4 conditioning days & 1-2 lifting days per week! Our typical milage for intensity phases ranges from 8-12 mile/wk and for volume phases as high as 20 miles/wk.
How often do the workouts change?
This is not your typical running program that uses the same paces/distances & gets boring. We program multi-system conditioning weekly, while varying our workouts every 3-4 wks. This balances the need for new stimulus (and workout freshness) with the need for consistent progression (pace building)!
Can I use low-impact cardio equipment to complete the workouts?
Absolutely! Although the training sessions are programmed with the intent of on ground/treadmill running, we give specific details to execute every workout with low-impact cardio machines (bike, rower, elliptical, stair master, etc...)!
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Endurance
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Endurance
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Endurance
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