NOFFS Strength vs RunFast Training

NOFFS Strength Series Developed by the Navy in partnership with EXOS (formerly Athlete’s Performance Institute), the Navy Operational Fitness and Fueling System (NOFFS) is designed to provide the Navy with a "world-class" performance training resource for Sailors, as well as Navy health and fitness professionals. Using the latest sports science methodologies, NOFFS combines both human performance and injury prevention strategies, resulting in safer training while yielding positive human performance outcomes. The exercises used in the NOFFS program are designed to replicate the activities Sailors conduct in their operational duties: lifting, pushing, pulling, and carrying. Developed as a complete fitness package, the fueling strategies allow you to determine your total caloric needs based on your personal goals, whether your desire is to lose, maintain or gain weight. The meal builder enables you to choose high-octane foods for each meal, populate your meal plan a week at a time, and email it to yourself. Finally, the regeneration component of this series will assist you with addressing and preventing common aches and pains. The soft tissue release techniques combined with the flexibility routine restores muscular balance and ensures you develop and maintain the mobility necessary for high-level performance. The Strength Series is an advanced program designed as a progression to the Operational Series. This series will assist you with developing the strength that is needed to perform at your highest level. There are three training phases within the series intended to progressively build your total work capacity and improve cardiovascular fitness. The first phase, Build Muscle, is focused on building lean muscle mass and improving your body’s capacity to handle greater physical demands through a higher volume of work. The second phase, Get Strong, focuses on building strength through fewer repetitions and higher intensity. The final phase, Get Powerful, harnesses your newfound strength and trains your muscles to be fast and forceful.

RunFast builds you a real training plan. Periodised, individualised, and shaped around the days you can actually run. Then keeps you honest about following it. No account. No ads. No tracking. Everything stays on your iPhone. BUILT FOR YOUR GOAL Pick a race — 5K, 10K, half or full marathon — with a date and an optional target time. Or simply choose to get fitter, or to hold the fitness you have. Tell RunFast which days you can train, how much you're running now, and how fit you are (from a recent race time, or a self-rated level), and it generates a full week-by-week plan in seconds. PACES THAT FIT YOU Every session comes with its own target pace range, derived from your current fitness using Jack Daniels' VDOT model: Easy, Marathon, Threshold, Interval and Repetition zones. No more guessing whether "tempo" means 4:40 or 5:20 for you. A PLAN, NOT A TO-DO LIST • Base → Build → Peak → Taper, progressing into race week • Around 6–10% weekly volume growth, capped for your level and your goal • A deload week every fourth week, with volume cut by about a quarter • Roughly 80% easy running, with 0–2 quality sessions a week depending on phase • One long run per week, capped so it never swallows your training • Sessions placed only on days you said you're free — and the long run prefers a weekend ONE TAP FROM APPLE HEALTH Already ran today's session? RunFast finds the matching run in Apple Health and offers to complete it for you, with distance, time, pace, heart rate and calories filled in. You can also pick from your recent runs, or log a session by hand with distance, time, perceived effort and how it felt. STAY ACCOUNTABLE A streak, weekly adherence, a race countdown, planned-versus-completed volume for every week, and your completion rate by training phase. Plus one optional daily reminder, at a time you choose. WHEN LIFE GETS IN THE WAY Ill, injured, travelling, or simply out of road? Tell RunFast you can't train and say roughly how long — today, a few days, the rest of the week, or open-ended. Those days stop counting against your adherence, your streak pauses instead of resetting, and the daily reminder goes quiet until you're back. A bounded break picks up on its own, so there is nothing to remember and nothing to make up. YOURS TO KEEP Export any plan as a file to back it up or pass it on, and import plans the same way. Your training is not locked inside someone else's service. GOOD TO KNOW • RunFast plans and logs your training — it does not record runs with GPS. Use your watch or favourite tracking app for that, then complete the session straight from Apple Health. • Kilometres or miles. RunFast follows your iPhone's region, and you can switch at any time in Profile — your plan updates instantly, no rebuilding. • Apple Health access is optional. The app works fully without it, only ever reads, and never writes anything back to Health. • Requires iOS 17 or later. iPhone only. RunFast is a training planner, not a substitute for professional coaching or medical advice. Talk to a doctor before starting a new training programme.