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Science-based training & education for endurance athletes.

Free training plans.

Boost your cardiovascular fitness, increase your strength, stay healthy, and learn how to train smart, run fast, and be strong.


Structured, periodized, scientific, and educational training plans.

For complete beginners, fun runners, and seasoned athletes.

Informed by experimental and empirical evidence.

Designed by me, Thomas Solomon PhD.

Thomas Solomon PhD at Veohtu
​These resources are free.
Please help keep them alive by buying me a beer.

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5 k and Parkrun training plan.

Free weekly-updated training for 5 km / Parkrun newbies.

Run. Sometimes hard. Rest. Repeat.


Running and OCR from Thomas Solomon at Veohtu.

Obstacle course race (OCR) and Spartan race training plan.

Free weekly-updated training for OCR beginners and Spartan race newbies.

Run. Hang. Carry. Repeat.


Running and OCR from Thomas Solomon at Veohtu.

Home exercise plan for beginners.

Free daily-updated work-outs for fitness newbies of all ages.

Interrupt prolonged sitting. Move every day.
Exercise is medicine.


Running and OCR from Thomas Solomon at Veohtu.

Home and hotel room training for athletes.

A free and comprehensive resource for helping you train when you don't have access to your usual facilities.

Away from your normal training environment?
Don't stress. Be creative. Stay on track.


Running and OCR from Thomas Solomon at Veohtu.
Think critically. Keep informed. Stay educated.
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  • Train smart framework
  • Articles
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  • Free Training Plans
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