How should runners train?
The Veohtu Train Smart Framework.
Science-backed training rules for runners, OCR racers, and endurance athletes.
Learn how to train smart, recover well, and race fast using exercise science, sports nutrition, and psychology.
Updated on
Slide through the flashcards to learn how to train... This is the way. This is the Veohtu way.
How to run smart
Progress gradually (over several years) to the largest weekly volume you enjoy, can tolerate, and which fits in with your real life (family, social, work, etc.).
Run most of those miles easy (e.g., RPE 2–4/10).
Run some of those miles hard (e.g., RPE 5+/10).
Do intervals.
Strength train.
Work on your skills (pacing, tactics, on-the-run feeding, climbing, descending, technical terrain, obstacles, etc).
Work on your psychology (mindset, grit, belief, imagery, visualisation, etc).
For more info on this topic, visit veohtu.com/rpe-talk-test. For all articles, visit veohtu.com/articles.
How to run fast
Do a little bit of everything year-round, but emphasise different aspects during different phases of your training in relation to the event you are targeting.
Use long sessions (60 mins+), most often easy (RPE 2–4/10), sometimes harder (RPE 4–6/10), to build your durability.
Use long-duration "threshold" intervals (5–10 mins) at a moderate effort (RPE 6–8/10) with short recovery (2–3 mins, RPE 2–4/10) to develop your critical speed.
Use medium-duration (3–4 mins) intervals at a hard effort (RPE 7–9/10) with equal recovery (3–4 mins, RPE 2–4/10) to develop your VO2max.
Use "over-under" threshold intervals, e.g., repeats of 30 secs slightly above (RPE 7–9/10) followed by 30 secs slightly below threshold (RPE 4–6/10), to develop your lactate dynamics.
Use short, hard intervals (30–60 secs, RPE 7–9/10) with 50% recovery time (15–30 secs, RPE 2–4/10) to develop your lactate tolerance.
Use short downhill intervals (30–60 secs) with long recovery (2–3 mins) to develop resilience to eccentric damage.
Use very short maximal effort intervals (5–20 secs, RPE 10/10) with long recovery (2–8 mins) to develop your speed.
Use short flat sprints (5–10 secs), uphill sprints (5–10 secs), and uphill bounds (10–20 secs) with long recovery (2–8 mins) to develop your explosive power.
For more info on this topic, visit veohtu.com/rpe-talk-test. For all articles, visit veohtu.com/articles.
How to strength train and run strong
Year-round and lifelong, lift heavy (~5 reps, RPE 7–9/10, 1–3 reps-in-reserve) with lots of rest (at least 2–3 mins).
When you've built a base of strength and have mastered proper movement technique, sometimes do short sets (5–10 reps) of explosive plyometric-type exercises (squat jumps, burpees, high knees, etc).
If you've built a base of strength and have mastered proper movement technique, shortly before and during your race phase, decrease the load and lift fast and explosively (5–10 reps, RPE 5–7/10, 3–5 reps-in-reserve).
Sometimes do uphill high-knee bounds (10–20 seconds).
Sometimes do uphill sprints (5–10 seconds).
Sometimes hike with a weighted vest/pack (5–20% bodyweight).
At least once a week, run on very hilly terrain.
Occasionally, do some short (10–30 seconds) fast downhill repeats.
For more info on this topic, visit veohtu.com/rpe-talk-test. For all articles, visit veohtu.com/articles.
How to recover and adapt
Sleep lots.
Eat well.
Take rest and relaxation seriously: don't neglect your social playtime and “me” time.
Optimise your training load to what you enjoy and what you can handle, not what others are doing.
Find a happy balance between your training and your real life (your work, your hobbies, and your people).
Don't stress over supplemental gadgets, gimmicks, pills, and potions until you have nailed all the above.
For more info on this topic, visit veohtu.com/howtorecover and check out my Recovery Magic Tool. For all articles, visit veohtu.com/articles.
How to build a training plan
Keep it simple.
Build generality before specificity (e.g. increase frequency, then duration, then intensity).
Use it or lose it (include at least a little bit of everything year-round but focus on what you need right now).
Look at things from all directions.
Be flexible (don’t rigidly follow a training plan; it's a guideline, not a rulebook).
Don’t stress over the minutia, just aim to be consistent.
Have fun!
For more info on this topic, visit veohtu.com/articles.
How to manage your training load
If you trained hard today, you probably need to train Easy tomorrow and possibly also the day after.
If you accumulated hard time today, you probably need to train Easy tomorrow and possibly also the day after.
If you felt like total crap today, you probably need some rest.
If things don't feel right, there is no shame in “aborting mission” — it is ALWAYS best to stop, recover, and delay until you feel ready to produce the goods.
Never ignore your feelings — they are your “thermostat”.
For more info on this topic, visit veohtu.com/trainingload, and use my training decision tool every day at veohtu.com/should-you-run-today. For all articles, visit veohtu.com/articles.
How to progress your training load
The bigger the stimulus, the larger the adaptation, BUT only if there is sufficient recovery (sleep, nutrition, and rest).
The progression of your load should be small and incremental, and never determined by an algorithm — it should be driven by you, the athlete...
Always listen to your body. If you can handle more, do a little more; if you can't, step back off the gas and lighten the load.
For more info on this topic, visit veohtu.com/articles.
Should you train today?
Training hard is not about running through pain, chronic fatigue, or emotional stress; training hard is about running smart and knowing when to rest. So, each morning ask yourself six simple questions:
Are you currently feeling totally exhausted, run-down, or extremely fatigued?
Over the last 1 to 2 nights, have you slept poorly?
Over the last 1 to 2 days, have you eaten poorly and/or consumed more than 1 alcoholic drink per day?
Over the last 1 to 2 days, have you been under acute emotional stress (from work, or life events, including training/racing)?
Do you currently have any muscle or joint soreness that has lasted more than 24 hours?
Do you currently have an injury that is causing you pain and discomfort?
Use my training decision tool every day at veohtu.com/should-you-run-today. For all articles, visit veohtu.com/articles.
How to sleep well
Make sleep a priority — avoid cutting sleep to train more!
Practice a sleep schedule (a regular daily "go to bed" time).
Practice a relaxing pre-sleep ritual that you will habitually “associate” with going to bed.
Make bedtime comfortable and invest time and money in finding a mattress, duvet, and pillow that is comfortable for you.
Ensure that your bedroom is sleep-inducing: dark, silent, and cool.
Move your harder sessions to an earlier time of the day; further away from your bedtime.
Reduce your daily caffeine intake (no more than 400 milligrams / no more than 3–4 cups of coffee) and avoid caffeinated food and beverages in the afternoon and evening.
Avoid drinking alcohol or using nicotine-containing products, especially before bed.
Take a “digital detox” and reduce your screen time in the evening, eliminating it before bedtime.
Don’t lie in bed awake, instead, do something calming.
For more info on this topic, visit veohtu.com/sleep. For all articles, visit veohtu.com/articles.
How to eat daily
Aim to eat well on as many days as possible by including a variety of nutrient-dense whole foods (not processed foods) of all colours, across and within all food groups.
Aim to eat protein and veg/fruit with every meal.
Aim to eat lots of plants (grains, nuts, and fruits and veg of a range of colours).
Take meals seriously and eat slowly, mindfully, and colourfully. But, don’t stress — simply aim to have fun with nutrition and enjoy your food journey.
Remember, all is not lost if things get eff dup from time to time.
And, if you have no clue what you are doing, consult a registered sports nutritionist/dietician.
For more info on this topic, visit veohtu.com/healthyeatingpattern. For all articles, visit veohtu.com/articles.
How to hydrate
If you feel thirsty, drink some fluid.
If you crave salt, eat something salty.
If it's super hot, you're going long, and you sweat a lot, you might need sodium.
For more info on this topic, visit veohtu.com/hydration. For all articles, visit veohtu.com/articles.
How to nail your nutrition in and around your training
Include an abundance and variety of whole foods (not processed foods) in your daily nutrition — food first, supplements second.
Include some lean protein at every meal.
Consider the timing, type, and total intake in the context of your energy needs ("fuel for the work required") and in the context of your body weight/composition goals (gain, loss, maintain).
Increase the amount of carbohydrate-containing foods on days when your training intensity is above easy efforts (moderate to hard sessions).
Aim to establish and maintain high carbohydrate availability before, during, & after your key sessions (interval sessions and long sessions).
For more info on this topic, visit veohtu.com/performancenutrition, veohtu.com/recoverynutrition, and veohtu.com/trainingnutrition. For all articles, visit veohtu.com/articles.
How to nail your nutrition for high performance on race day
Establish and maintain high carbohydrate availability before, during, and after ALL your races.
During long-duration races (longer than an hour), consume carbohydrates regularly (every 10 to 30 minutes) from the start of the race.
During the race, consider the timing, type, and total carb intake in the context of your energy needs ("fuel for the work required"), while considering your food preferences and the foods available during the race.
For more info on this topic, visit veohtu.com/RaceDayNutrition. For all articles, visit veohtu.com/articles.
How to choose supplements and recovery devices, pills, and potions
Before making any decisions, always conduct a cost-benefit analysis, where “cost” includes a combination of financial costs, time costs, moral costs, risk of contamination, potential performance impairment, and harm to health.
If there is no benefit, or if the cost outweighs the benefit, walk away.
If there is a benefit and no (or little) cost, use it; you’d be foolish not to.
For more info on this topic, check out my Recovery Magic Tool and my Sports Supplements Tool. For all articles, visit veohtu.com/articles.
How to run clean
Familiarise yourself with the rules of your sport and with WADA’s prohibited list, which is updated every January.
If you are using ANY sports (or dietary) supplement, ensure it has been independently tested for prohibited substances by Informed Sport (or similar) — If in doubt, spit it out.
If you are using ANY over-the-counter or prescribed drugs, ALWAYS know what you are taking and get in the habit of cross-checking the Global DRO to help determine whether you need a TUE (therapeutic use exemption).
You are the only person responsible for what goes into your body. Ignorance is not an excuse. Stay educated. Be informed. Encourage others to do the same.
For more info on this topic, check out my Recovery Magic Tool and my Sports Supplements Tool. For all articles, visit veohtu.com/articles.
How to stay cool in the heat
Stay aware of your feeling of thirst — if you are thirsty, drink some fluid; if you crave something salty, eat something salty.
Drink ice-cold fluid and/or try drinking ice slush.
Train at cooler times of the day.
Start your sessions cool.
Slow down to reduce heat production.
Take extra breaks and/or longer rest intervals during your sessions.
When you see shade, go in it and try to stay in it.
When you see water, cover your skin in it.
Wear an ice vest and/or put ice in your hat, neckerchief, and/or arm sleeves.
But, the goal is to be cool, not cold. Be sensible and don't try to be a hero.
For more info on this topic, visit veohtu.com/staycool. For all articles, visit veohtu.com/articles.
How to heat acclimate
Heat acclimation can be achieved by running at a low to moderate intensity in a 30 to 40°C heat chamber for up to 60 to 90 minutes, every day for 2 weeks. However, running in the heat lowers your absolute workload because heat makes you slow down. Therefore, it's difficult to train properly in the heat, and you might even detrain your top-end ability using this approach. An alternative approach that does not interrupt your normal training is "post-exercise heat exposure", which can be achieved as follows:
Sit in a 100°C dry-air sauna or a 40°C hot tub or hot bath immediately after your sessions every day for 2 weeks, starting about 2–3 weeks before your target race.
Start with 10 minutes in the sauna/tub/bath on Day 1 and gradually increase the time-in-heat over the first few days until each heat exposure is 30–40 mins.
If you feel dizzy or nauseous, get out of the heat and cool down.
Bring water into the sauna, hot tub, or hot bath so you can drink-to-thirst to stay adequately hydrated.
For more info on this topic, visit veohtu.com/heatacclimation. For all articles, visit veohtu.com/articles.
How to prevent and stop muscle cramps
Train to meet the imposed demands (duration, intensity, & technicality) of your event.
Leading into your race, minimise muscle fatigue and muscle damage by tapering your training.
Leading into your race, minimise mental fatigue by resting and sleeping lots and avoiding stressful environments and cognitively-demanding tasks.
If you have to travel far, travel ahead of time (e.g. the day before) to allow mental fatigue to subside and to familiarise yourself with the new environment.
Always start a race adequately hydrated.
During the race, drink to thirst. If the race is long, you typically sweat a lot, and it is hot, consider using sodium.
Start every race with high carbohydrate availability (glycogen load).
If the race is long, eat calories to maintain high carbohydrate availability during the race.
If it's hot, keep cool before and during the race, and consider a heat acclimation strategy.
If it's cold, keep warm before and during the race, and consider a cold acclimation strategy.
If it's high, consider an altitude acclimation strategy.
If the cramp monster attacks during the race, stop, stretch, and consume some glucose- and high-sodium-containing food/beverage.
If all else fails, consider a “shock” therapy during the race (strong-tasting TRP receptor agonist products that contain spices like mustard, chilli, capsaicin, etc) but test its palatability during training and ensure it is safe, legal, and will not hinder your performance.
For more info on this topic, visit veohtu.com/whatcausescramp and veohtu.com/stopcramp. For all articles, visit veohtu.com/articles.
How to resist fatigue on race day
Train to meet the imposed demands (duration, intensity, & technicality) of your event — use situational exposure to learn to get comfortable being uncomfortable and to learn to believe in your abilities.
Use training approaches (including coaches) in which (in whom) you believe.
Target events that play to your strengths to boost your enjoyment and fuel your motivation.
Acclimate to the expected environmental conditions of your event (heat acclimation, cold acclimation, altitude acclimation).
Leading into your race, minimise muscle fatigue and muscle damage by tapering your training.
Leading into your race, minimise mental fatigue with lots of sleep, rest, and calm time.
If you have to travel far, travel ahead of time (e.g. the day before) to allow mental fatigue to subside and to familiarise yourself with the new environment.
Start every race adequately hydrated.
If your event is a maximal intensity effort, consider creatine supplementation.
If your event is a short (up to ~10 mins) high-intensity effort, consider sodium bicarbonate and/or beta-alanine supplementation (if you can tolerate them).
If your event is a longer high-intensity effort, consider nitrate supplementation.
During the race, be present, master your pacing strategy, and race smart.
During the race, use self-talk, imagery, & if-then plans to keep your motivation high.
During the race, drink to thirst. If the race is long, you typically sweat a lot, and it is hot, consider using sodium.
Start every race with high carbohydrate availability (glycogen load).
If the race is long, consume carb-containing foods during the race to maintain high carbohydrate availability.
If it's hot, keep cool before and during the race, and consider using a heat acclimation strategy.
If it's cold, keep warm before and during the race, and consider using a cold acclimation strategy.
If you can tolerate it, consider using caffeine before and possibly during the race.
For more info on this topic, visit veohtu.com/howtoresistfatigue. For all articles, visit veohtu.com/articles.
Share this tool with your people:
Access to education is a right, not a privilege
Equality in education, health, and sustainability matters deeply to me. I was fortunate to be born into a social welfare system where higher education was free. Sadly, that's no longer true. That's why I created Veohtu: to make high-quality exercise science and sports nutrition education freely available to folks from all walks of life. All the content is free, and always will be.
Every day is a school day.
Empower yourself to train smart.
Be informed. Stay educated. Think critically.
