Free training tools

Useful resources designed to help you learn how to train smart.

For marathon runners, trail runners, ultra runners, obstacle course racers, and endurance athletes.

Curated by Thomas Solomon, PhD.

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Training decisions

Should you train today?

Learn when not to train so you can train smart every day.

A training decision tool to help you make an informed choice about whether or not to train today.

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Sports nutrition

Glycogen depletion calculator

Learn how many carbs you need after your sessions

Estimate your glycogen levels and the amount of carbs you need to eat to replenish them before your next session.

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Sports nutrition

Nutrition planner

Eat smart. Run fast. Be strong.

Help keep your healthy eating pattern on track with the MyPlate tool or the NIH Body Weight Planner tool.

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Pace/speed convertor

Unit converter tool

If you're an imperial trooper, be a rebel and learn to speak metric.

Speed and weight conversion tools to help you make sense of imperial and metric systems.

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Training decisions

Running pace tool

Learn to know how fast you should run

A tool for helping you train at the right pace to make the most gains.

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Training decisions

Free training plans

Learn how to train smart every day

Free educational training plans for strength training, trail running, 5 k races, Parkruns, obstacle course races, and more.

See the plans

Training decisions

The Veohtu Train Smart Framework

Learn to coach yourself, starting today.

Simple educational flashcards to help you learn how to train smart, get strong, run fast, race well, and recover like a pro.

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Training decisions

Infographics

Train smarter, starting today.

Simple educational infographics to help you make informed decisions about nutrition, hydration, fatigue, heat stress, and cramp.

See the infographics

Recovery

Recovery magic tool

Recover smart. Run fast. Be strong.

Make informed recovery choices and learn how to recover like a pro, without playing with fire.

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Supplements

Sports supplements tool

Which supplements will help you run fast?

Make informed supplement choices about supplements and learn what might and might not be useful for endurance performance.

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Education

Deep-dive articles

Educate yourself in exercise science and sports nutrition.

Help empower yourself to think critically, stay informed, and stay educated with deep-dive exercise science and sports nutrition articles.

Read articles

Education

Nerd Alerts

Educate yourself in exercise science and sports nutrition.

Read bite-sized summaries of cutting-edge, hot off-the-press published findings from the world of running science.

Read the nerd alerts

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Join hundreds of athletes, coaches, scientists, and practitioners who receive my free summaries of the latest research in exercise and nutrition science. Empower yourself to train smart!

I will not bombard your inbox; I hate spam and respect your inbox as much as you do. Subscribing gets you first access to my latest articles and "nerd alerts" on cutting-edge exercise and nutrition science. It's all designed to help you train smarter. Give it a try and, if it’s not for you, unsubscribing is just one click away.

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.