ब्लॉग
VDOT articles
25 articles on VDOT, newest first. Every one is sourced and links to the calculator it applies to.
Sub-Elite Marathon Training Plan: 16 Weeks, 120 km Peak, 2:20 to 2:45
A 16-week sub-elite marathon plan for 2:20 to 2:45 runners: six runs a week, peak 120 km, 34 km long runs, marathon pace plus threshold combos. Free.
Intermediate Marathon Training Plan: 16 Weeks to a 3:15 to 4:00 Finish
A 16-week intermediate marathon plan for 3:15 to 4:00 runners: five runs a week, peak 66 km, 29 km long runs that finish at marathon pace. Free.
Beginner Marathon Training Plan: 16 Weeks, Four Runs a Week
A 16-week beginner marathon plan for 4:00 to 6:00 finishers: four runs a week, peak 51 km, long runs up to 23 km. Free, built from your own race time.
Advanced Marathon Training Plan: 16 Weeks for Sub-3 Runners
A 16-week advanced marathon plan for 2:45 to 3:15 runners: six runs a week, peak 86 km, 34 km long runs with up to 16 km at marathon pace. Free.
VDOT Explained: How Jack Daniels Turns One Race Into Every Training Pace
What VDOT is, how Jack Daniels' Running Formula turns one race into easy, marathon, threshold, interval and repetition paces, and where it misleads.
Sub-Elite Maintenance Running Plan: 70 to 100 km a Week
A sub-elite maintenance running plan for 70 to 100 km a week: six runs, 22 km long runs, 30-minute tempos, 5 × 4 min intervals. What stays and what drops.
Sub-Elite Half Marathon Training Plan: 12 Weeks for 1:10 to 1:20
A 12-week sub-elite half marathon plan for 1:10 to 1:20 runners: six runs a week, peak 95 km, 9 km race-pace runs at almost exactly threshold pace.
Sub-Elite 5k Training Plan: 8 Weeks for 15 to 17 Minutes
An 8-week sub-elite 5k plan for 15 to 17 minute runners: six runs a week, peak 78 km, 6 × 1000 m at interval pace, 12 × 200 m reps, 90 % easy. Free.
Sub-Elite 10k Training Plan: 10 Weeks for 30 to 35 Minutes
A 10-week sub-elite 10k plan for 30 to 35 minute runners: six runs a week, peak 88 km, 6 km of 10k-pace reps with 200 m jogs, 30-minute tempos. Free.
Intermediate Maintenance Running Plan: 30 to 50 km a Week
An intermediate maintenance running plan for 30 to 50 km a week: five runs, threshold plus intervals weekly, 4-week blocks, and why easy-only fails.
Intermediate Half Marathon Training Plan: 12 Weeks for 1:30 to 2:00
A 12-week intermediate half marathon plan for 1:30 to 2:00 runners: five runs a week, peak 53 km, threshold work and 18 km long runs. Free, from your race.
Intermediate 5k Training Plan: 8 Weeks for 20 to 25 Minutes
An 8-week intermediate 5k plan for 20 to 25 minute runners: five runs a week, peak 44 km, VO2max intervals and 200 to 300 m reps. Built for sub-20. Free.
Intermediate 10k Training Plan: 10 Weeks for 40 to 50 Minutes
A 10-week intermediate 10k plan for 40 to 50 minute runners: five runs a week, peak 49 km, threshold and 10k-pace reps in 1.6 km blocks. Free.
Beginner Maintenance Running Plan: 20 to 30 km a Week
A beginner maintenance running plan for 20 to 30 km a week: four runs, two short quality sessions and repeating 4-week blocks to hold your fitness.
Beginner Half Marathon Training Plan: 12 Weeks, Built for Sub-2
A 12-week beginner half marathon plan for 2:00 to 2:30 finishers: four runs a week, peak 39 km, a 13 km long run and race-pace practice. Free.
Beginner 5k Training Plan: 8 Weeks for Sub-30 and Sub-25 Goals
An 8-week beginner 5k plan for 25 to 35 minute runners: four runs a week, peak 30 km, 87 % easy, 30/30 intervals and short reps. Free, from your time.
Beginner 10k Training Plan: 10 Weeks for Sub-60 and Sub-50 Goals
A 10-week beginner 10k plan for 50 to 70 minute runners: four runs a week, peak 35 km, an 11 km long run, then 10k-pace reps. Free, from your race.
Advanced Maintenance Running Plan: 50 to 70 km a Week
An advanced maintenance running plan for 50 to 70 km a week: six runs, 21 km long runs, threshold and intervals every week, and how far volume can drop.
Advanced Half Marathon Training Plan: 12 Weeks for 1:20 to 1:30
A 12-week advanced half marathon plan for 1:20 to 1:30 runners: six runs a week, peak 67 km, 22 km long runs with marathon-pace finishes. Free.
Advanced 5k Training Plan: 8 Weeks for 17 to 20 Minutes
An 8-week advanced 5k plan for 17 to 20 minute runners: six runs a week, peak 59 km, 5 × 1000 m at interval pace, 11 × 200 m reps. Built for sub-18. Free.
Advanced 10k Training Plan: 10 Weeks for 35 to 40 Minutes
A 10-week advanced 10k plan for 35 to 40 minute runners: six runs a week, peak 65 km, 86 % easy, 25-minute tempos and 10k-pace reps. Free, from your race.
How Faith Kipyegon Trains (the 1500m Record-Holder From Kipchoge's Camp)
Faith Kipyegon holds the 1500m and mile world records, trains in Kipchoge's Kaptagat camp under Patrick Sang, and got faster after becoming a mother.
How Cole Hocker Trains (One Engine, From the Mile to the 5000)
Cole Hocker is Olympic 1500m champion, world 5000m champion and the second-fastest indoor miler ever. How one number predicts your pace at every distance.
How Josh Kerr Trains (and How He Finally Broke the Mile World Record)
Josh Kerr ran 3:42.66 on 18 July 2026 and ended a 27-year-old mile world record. The training and pacing behind Project 222.
How Nadia Battocletti Trains (Olympic Silver off 90km a Week)
Battocletti has Olympic and world 10,000m silver on 80 to 90km a week, coached by her father. The low-volume, cross-country-built system behind it.