GDF1: ENDURANCE

GDF1-ENDURANCE

ENGINE BUILT. STRENGTH PRESERVED.

Most endurance plans make you smaller, weaker, and fragile.

GDF1-ENDURANCE doesn’t.

This program is built for good dudes who want to progress from Half Marathon —> Marathon —> Olympic & Half-Ironman Triathlon racing—while still being able to step into a HYROX race and perform.

You won’t just survive the long distances.

You’ll stay strong enough to carry weight, move fast, and handle real-world demands.

The structure progressively builds your aerobic base, threshold capacity, and race durability across phases.

You’ll develop:

-Aerobic efficiency for long steady efforts

-Threshold speed for race pace control

-Strength maintenance to prevent becoming the “skinny endurance guy”

Each training block intelligently layers:

-Base building and volume control

-Race-specific progression

-Brick-style efforts for triathlon development

-Strength training programmed to support-not sabotage-your engine

You’ll run. You’ll lift. You‘ll move weight under fatigue.

This is durability-based conditioning.

If your goal is to finish strong in a half marathon, complete a marathon, race an Olympic or Half-Ironman, and still be capable of dominating a HYROX-style event—this is your blueprint.

Good Dudes don’t specialize into weakness. They build capacity across the board.