Commit

Performance
Training Manual
table of

contents

4
Program Overview

5
The RPE Scale

6
Running Performance

7
How to Read a Run Workout

8
FAQs

9 Legal Notice
program 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, plus recovery—all
aimed at building muscle, boosting running performance, and enhancing overall
fitness without sacrificing any essential element. If you're looking for a structured
hybrid program with both running and strength training, this is the program for you. 

goal
This hybrid program offers structured strength and running sessions to build a
well-rounded, high-performance body that runs efficiently, lifts heavy weights,
and improves overall fitness.

Who It’s For

Those who want a hybrid approach: integrating both strength and aerobic
conditioning.

Fitness enthusiasts aiming to build strength, gain muscle, improve speed, and
reduce injury risk by following a hybrid plan.
Meet Your
Trainer
Melissa Kendter
Personal Trainer & Running Coach

Melissa brings over 12 years of

experience in the fitness industry
working with athletes of varying levels.
She is a Certified Personal Trainer,
Certified Functional Strength Coach
(CFSC), and UESCA Running Coach. As
a former collegiate athlete, multiple
marathon finisher, and triathlete.

Melissa knows firsthand the importance

of strength, endurance, and mobility for
boosting performance and confidence,
both inside and outside of the gym. Her
signature approach is rooted in science
and designed to make fitness
accessible and empowering, helping
those achieve their goals with
confidence. "It’s a beautiful day to move
our bodies” has been her guiding mantra
for years, born from embracing
vulnerability and recognizing
movement as a powerful form of
medicine.
Strategy
This program uses linear progressions for steady, sustainable results. It combines
high-intensity strength and running workouts with lower-intensity aerobic runs
and hypertrophy days. Each week includes core work, mobility exercises, active
recovery, and a rest day to maximize performance and energy.

Strength Days focus on compound and unilateral

movements to build resilience for running and muscle
growth. Plyometrics and drills improve power, agility, and
injury resistance, with workouts spaced to keep your legs
fresh for speed runs.

Run Days are guided by the RPE scale (1-10) for flexible
pacing and intensity. Runs are time-based, and you can
adjust mileage to match your fitness level and goals. A
baseline ability to run for 30 minutes is recommended, but
scaled options are available, including beginner speed
workouts and a progressive run/walk approach for easy and
long runs.

This program is not designed for race-day training.

High-Low

Training Method

The high-low method is a strategic approach to training that alternates between

high-intensity and low-intensity workouts over the course of a week. Sprints or

heavy lifts will be followed by easy runs or hypertrophy work, then the pattern

repeats. This method helps optimize performance, recovery, and overall fitness

by balancing periods of stress on the body with periods of rest or lighter effort.

High-Intensity Days: These are days where the workout

focuses on maximum effort, speed, strength, or power. The

goal is to create a significant stimulus for performance

improvements

Low-Intensity Days: These days focus on recovery and

lighter training to facilitate adaptation and prevent

overtraining. The intensity is deliberately kept low to allow

recovery while maintaining movement.

All of these workouts are designed to work together. Not every workout needs to

leave you dripping in sweat to be effective. Pay close attention to your trainer

notes and RPE guidance to train effectively and reduce the risk of injury.

Schedule

Day
Type
Workout
Time

1
Strength 
Upper Body
30-45 min

2
Run
Speed Run
30-45 min

3
Strength
Legs & Glutes
30-45 min

Optional: Core, Mobility &

4 Recovery 40-60 min
Recovery Run

Strength 

Full Body 
30-45 min

Run

Long Run
40-60 min

7 Rest

Abbreviated Schedule
You do not need to complete all 5 workouts per week in order to see results. If a

schedule with less days is what will fit your schedule or allow you to stay most

consistent, lean into that.

We recommend prioritizing the following workouts:

Upper Bod

Speed Ru

Legs & Glute

Full Body or Long Run

Simply rearrange your schedule as needed by moving or deleting workouts. 

The RPE Scale

RPE (Rate of Perceived Exertion) is a tool for gauging how hard you're working
during your workouts for both running and lifting. It’s based on how you feel during
the exercise, with a focus on effort and fatigue. You’ll see suggested RPE ranges
in most of your running workouts.

RPE
EFFORT
RUNNING
LIFTING

10
Maximum Effort
All-out sprint
Failure, cannot do more reps

9
Extremely Hard
Almost everything you have
Muscles are near failure

8
Very Hard
Intense, hard to maintain
Fatigued by the end, close to failure

7
Hard
Challenging pace, "comfortably hard”
Challenging to finish the set

6
Somewhat Hard
Pushing, but can sustain it
Starting to feel challenging

5
Moderate
Steady pace, not overly exerting
Some fatigue, but still in control

4
Somewhat Easy
Steady, comfortable pace
Some resistance, could do 6+ more reps

3
Moderately Light
Light jog
Working, but sets still feel easy

2
Light
Very easy jog
Could easily do 10+ more reps

1 Very Light Walking Barely challenging weight

Running
Performance
The ability to run faster and easier, with more effective and efficient energy use,
comes from the combination of strategic training, proper technique, and
consistency. Running is a skill—developed and refined over time. The more you
stay consistent, the more your body adapts and improves. Commit Performance
was designed with these principles in mind, providing you with the foundation you
need to succeed and unlock your potential as a runner.

What We Build for You

To improve running performance, strength, endurance, mobility, and recovery
must work together. This program is crafted to support these essential elements:

Strength Training: Sessions target key running

muscles, including the core and legs, to build
power, resilience, and reduce injury risk.

Mobility and Plyometrics: Mobility work

enhances stride mechanics, while plyometric
exercises improve muscle elasticity, helping you
move more efficiently.

Structured Run Training: A variety of runs—

including speed work, tempo runs, hill repeats,
and recovery runs—challenge your
cardiovascular fitness and endurance, all within
a clear, intentional plan.
What You Bring to the Table
Your effort and focus during training make a significant difference. These key

areas will help you maximize your performance:

Form: Pay attention to your posture, stride, and cadence to improve efficiency

and reduce the risk of injury.

Pacing: Use the RPE scale to guide intensity and practice strategies like

negative splits (starting slower and finishing faster).

Nutrition and Hydration: Fuel your workouts with nutrient-dense meals and

stay hydrated to support performance and recovery.

Recovery and Sleep: Prioritize rest and quality sleep to allow your body to

adapt and repair.

Mental Toughness: Stay present during runs, use positive self-talk, and focus

on controlled breathing to overcome challenges.

Consistency: Stick to the program and trust the process—progress comes with

time and dedication.

Form Fundamentals

Good form is the foundation of

running performance. Keep these
habits in mind as you train:

Consistency Matters: Regular

running helps your body adapt to
efficient mechanics.

Stand Tall: Maintain an open chest

and straight back for better
alignment.

Relax Your Shoulders: Avoid

tension to conserve energy.

Land Under Your Hips: Reduce

impact and improve push-off
power.

Quick, Light Steps: Aim for a

smooth cadence with light
footfalls.

Lean From Your Ankles: A slight

forward lean (not from the waist)
helps propel you forward
naturally.
How to Read

a Run Workout
Your runs include important guidance in three areas within the app.

Here's what to look for:

1. Workout Overview

This provides a summary of the run strategy and what to expect
for the session.

2.
Run Block Trainer Notes

After completing the dynamic warm-up, you'll see the main run.
Look for the light bulb icon to find trainer notes with helpful
tips, such as the run’s goal, RPE reminders, or logging
instructions.

3.
Run Details

Tap on the exercise in list view or check below the video in
guided view to see detailed run protocols. This includes
information on distance, duration, and RPE, broken down into
warm-up, main set, and cooldown sections.

Understanding Speed Workouts

Speed workouts are designed to improve sprinting speed, endurance, or race
pace. These runs typically consist of three main parts: the warm-up, main set,
and cooldown.

Common Speed Workouts

Interval Training:

Short bursts of high-intensity running followed by recovery

periods.

Tempo Runs:

Sustained efforts at a "comfortably hard" pace to improve

endurance.

Fartlek Training:

Alternating between fast and slow running over varied time or

distance.

Hill Sprints:

Explosive sprints up hills to build strength and power.

Sprints:

Short, all-out efforts to maximize speed.

Key Components of Speed Workouts

Warm-Up


1.
Prepares your body for intense effort by raising your heart rate

and loosening muscles.

Example: Dynamic stretches, walking, and a 10-minute easy jog.

Main Set


The core of the workout focuses on intensity, duration, and

2. recovery intervals.

Example 1: 6 x 400m sprints with 90 seconds recovery jog.


Run 400 meters at a challenging pace, then jog for 90 seconds.

Repeat six times.

Example 2: 8 x 2:00 fast (RPE 8/10) with 1:00 recovery jog.


Run for 2 minutes at a fast pace (5K effort), then jog for 1 minute.

Repeat eight times.

Cooldown


Gradually lowers your heart rate and aids recovery.

3. Example: 5-10 minutes of easy jogging followed by stretching.

Tips for Success with Speed Workouts

Effort Matters:

Focus on RPE or pacing to match the intensity needed

for each interval.

Recovery Time:

Adjust rest intervals based on your fitness level. Shorter

recovery (30-90 seconds) helps build speed, while
longer recovery (2-3 minutes) supports endurance.

Progression:

Increase difficulty over time by adding intervals,

shortening recovery, or running faster.

Adapt to Your Level:

Beginners: Start with shorter intervals and longer rest.

Advanced: Push your pace, add distance, or reduce

recovery time.

By following these guidelines, you’ll gradually improve your speed, endurance,

and overall running performance.

FAQs
What is the high-low training method?

The high-low method balances high-intensity exercises (sprints, heavy lifts) with lower-
intensity activities (easy runs, hypertrophy work) for optimal recovery and performance.
It stimulates key systems while preventing overload, making it ideal for runners needing
strength and power. By emphasizing strength, power, drills, running, and recovery, this
method ensures easy days stay easy and hard days stay hard, promoting adaptation and
growth.

How do I tailor the runs to my experience level?


Each run is time-based and uses RPE to guide intensity, allowing you to adjust based on
your fitness and effort levels. Advanced runners can extend runs or increase intensity,
while beginners can alternate running and walking. If you've raced in the last 3 months,
use a running calculator to determine target paces. 

Why does the recovery show 40-60 minutes?


40-60 minutes is the optimal duration to achieve active recovery benefits without
compromising your body’s ability to repair and recover. The time gives a range because
every runner’s fitness level and recovery efforts are different. 

Why are all the runs time-based?


This plan eliminates mileage or kilometers due to the fact that each runner has differing
experience levels and pacing. Therefore, instead of 400 meters you may see 2 minutes,
or instead of 800 meters, you may see 4 minutes. This plan is built in a progressive way
using RPE and time to help as many become faster and stronger.

How do I figure out my running pace?


Listen to your body and adjust your pace based on how you feel—this helps you
discover your natural "gears." If you’d like more specific pacing guidance, try a mile time
trial (run one mile and record your time), then use your result with a running calculator
like the Vdot calculator to determine your training zones and guide your effort.

Helpful Resources

Do I have to run to do the program

Can I do Commit Performance as a new runner

What are the workouts like in Commit Performance

How is Commit Performance different from other Moves programs

Common Training Terminolog

Common Running Terminology

Legal Notice

Moves by Madeline strongly recommends that you consult with your physician before beginning any exercise
program, including Commit Performance. It is important to be in good physical condition and be able to
participate in exercise prior to starting this training program, and you may wish to receive clearance from a
medical provider before beginning Commit Performance. Moves by Madeline and its employees, officers,
directors, contractors, representatives, and affiliates do not take the place of a local medical care provider.
No information provided during the Commit Performance program or elsewhere on Moves by Madeline’s
website or Moves App is intended to, or should be taken or understood to, be a diagnosis, examination, or
treatment of any medical condition. The determination of the effect of any specific exercise on any pre-
existing medical condition should be determined in consultation with your local health care provider. When
participating in any exercise or exercise program or following any nutrition guide, there is the possibility of
physical injury or illness. If you choose to engage in this exercise or exercise program, you agree that you do
so at your own risk, are voluntarily participating in these activities, assume all risk of injury or illness to
yourself, and as a condition of being allowed to participate in the program, you agree to the maximum extent
permitted by law, to release and discharge Moves by Madeline and its employees, officers, directors,
contractors, representatives, and affiliates from any and all claims or causes of action, known or unknown,
arising out of (1) your participation in Commit Performance or any other Moves App program and (2) your use
of the Moves website and Moves App. Any information provided through the Commit Performance program
or elsewhere on the Moves website or Moves App is not intended to be a substitute for professional medical
advice, diagnosis, or treatment. Please do not disregard professional medical advice, or delay in seeking it,
because of something you have read within the manual or on the Moves website or Moves App. You should
not rely on information on the Moves website or Moves App in place of seeking professional medical advice.
All information provided during your participation in the Commit Performance program and elsewhere on the
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employees, officers, directors, contractors, representatives, and affiliates are not responsible or liable for
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local healthcare provider.

© Madeline Moves, Inc., 2025. 

Unauthorized use and/or duplication of this material without express and written permission from the author
is strictly prohibited.