Learn how to train smart, run fast, and be strong
with Thomas Solomon'sTrain Smart Framework.
Scroll through the flashcards to empower yourself to level up.
This is the way. This is the Veohtu way.
This is the way. This is the Veohtu way.
Tip #1
How to run smart.
Thomas Solomon PhD.
Progress gradually to the largest weekly volume you can tolerate and that fits in with real life. This progression should take several (~5 to ~10) years.
Run most of those miles Easy.
Run some of those miles Hard. For a deep-dive on this topic, visit
veohtu.com/articles.
Tip #2
How to run strong.
Thomas Solomon PhD.
Year-round and lifelong, lift heavy (~5-reps at RPE 7-8/10) with lots of rest (>2-3mins).
When you have built a base of strength, sometimes do short sets of plyometric-type exercises (squat jumps, burpees, high knees, etc).
Shortly before and during your race phase, decrease the load to RPE 5-7/10 and lift fast and explosively.
Sometimes do uphill high-knee bounds (10 to 20 seconds).
Sometimes do uphill sprints (5 to 10 seconds).
Sometimes hike with a weighted vest/pack (10-20% bodyweight).
At least once a week, run on very hilly terrain.
Occaisionally, do some short (up 10 to 30 seconds) fast downhill repeats. For a deep-dive on this topic, visit
veohtu.com/articles.
Tip #3
How to run fast.
Thomas Solomon PhD.
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 targetting.
Use long sessions (60-min+ mostly easy, sometimes harder) to build your durability.
Use long-duration (5-10-min) intervals with short (2-3-min) rest to develop your critical speed.
Use medium-duration (3-4-min) fast intervals with equal rest to develop your VO2max.
Use "over-under" threshold intervals (30s slightly above, 30s slightly below threshold) to develop your lactate dynamics.
Use short (30-60s) intervals with short (15-30s) rest to develop your lactate tolerance.
Use short (30-60s) downhill intervals with long (2-3min) rest to develop resilience to eccentric damage.
Use very short (5-20s) maximal effort intervals with long (2-8min) rest to develop your speed.
Use short (5-10s) flat sprints, uphill sprints, and uphill bounds (10-20s) to develop your explosive power. For a deep-dive on this topic, visit
veohtu.com/articles.
Tip #4
How to recover and adapt.
Thomas Solomon PhD.
Sleep lots.
Eat well.
Take rest and relaxation seriously.
Optimise your training load to what you can handle, not what others are doing.
Don't stress over supplemental gadgets, gimmicks, pills, and potions (aka recovery "magic") until you have nailed all the above. For a deep-dive on this topic, visit
veohtu.com/howtorecover and check out my Recovery Magic Tool.
Tip #5
How to measure your daily training load.
Thomas Solomon PhD.
Immediately after every session, ask yourself: "What was my perceived level of exertion today?". (session-RPE; aka intensity, out of 10).
Then, ask yourself: "How did I feel?".
Record your Session duration (time, or sets × reps for weights sessions) and Session type.
Then, calculate your session’s training load: multiply the session-RPE by the session-duration (in minutes) or, for a weights session, multiply the session-RPE by the number of sets and the number of reps. For a deep-dive on this topic, visit
veohtu.com/trainingload.
Tip #6
How to manage your training load.
Thomas Solomon PhD.
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 shit 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 a deep-dive on this topic, visit
veohtu.com/trainingload.
Tip #7
How to progress your training load.
Thomas Solomon PhD.
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 but 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. For a deep-dive on this topic, visit
veohtu.com/articles.
Tip #8
Should you train today?
Thomas Solomon PhD.
Training hard is not about running through pain, chronic fatigue, or emotional stress. Training hard is about running smart and knowing when to rest... Each morning ask yourself 6 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 "Should I train today" tool on a daily basis → veohtu.com/ShouldYouTrainToday.
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 "Should I train today" tool on a daily basis →
veohtu.com/ShouldYouTrainToday.
Tip #9
How to sleep well.
Thomas Solomon PhD.
Make sleep a priority — avoid cutting sleep to train more!
Practice a sleep schedule.
Practice a relaxing pre-sleep ritual that you will habitually “associate” with going to bed.
Make bedtime comfortably and invest time and money in finding a mattress, duvet, and pillow that you love!
Ensure that your bedroom is sleep-inducing: dark, silent, and cool.
Move your harder sessions as far away from your bedtime as possible.
Avoid caffeinated food and beverages in the late afternoon or evening and reduce your daily caffeine intake.
Avoid drinking alcohol or using nicotine-containing products 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 a deep-dive on this topic, visit
veohtu.com/sleep.
Tip #10
How to eat daily.
Thomas Solomon PhD.
Aim to eat well on as many days as possible by including a variety of nutrient-dense 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 & 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 a deep-dive on this topic, visit
veohtu.com/healthyeatingpattern.
Tip #11
How to hydrate.
Thomas Solomon PhD.
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 a deep-dive on this topic, visit
veohtu.com/hydration.
Tip #12
How to do "training nutrition".
Thomas Solomon PhD.
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 bodyweight/composition goals (gain, loss, maintain).
Increase the contribution of carbohydrate-containing foods as training intensity increases from easy to moderate to hard.
Include an abundance and variety of whole foods in your daily nutrition — food first, supplements second.
Include some lean protein at every meal.
Aim to establish and maintain high carbohydrate availability before, during, & after your key sessions. For a deep-dive on this topic, visit
veohtu.com/performancenutrition, veohtu.com/recoverynutrition, and veohtu.com/trainingnutrition.
Tip #13
How to do "race day performance nutrition".
Thomas Solomon PhD.
Establish and maintain high carbohydrate availability before, during, and after ALL of your races.
During the race, consider the timing, type, and total intake in the context of your energy needs ("fuel for the work required"), while considering your personal food preferences and the food availability on course. For a deep-dive on this topic, visit
veohtu.com/RaceDayNutrition.
Tip #14
How to choose supplements and recovery devices, pills & potions.
Thomas Solomon PhD.
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 a deep-dive on this topic, check out my
Recovery Magic Tool and my Sports Supplements Tool.
Tip #15
How to run clean.
Thomas Solomon PhD.
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 a deep-dive on this topic, check out my
Recovery Magic Tool and my Sports Supplements Tool.
Tip #16
How to keep cool.
Thomas Solomon PhD.
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.
Place ice packs on your skin, wear an ice vest, and/or put ice in your hats, neckerchiefs, and/or arm sleeves. But,
The goal is to be cool, not cold.And…
Be sensible and don't try to be a hero.
For a deep-dive on this topic, visit
veohtu.com/staycool.
Tip #17
How to heat acclimate.
Thomas Solomon PhD.
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 2-4 weeks before your target race.
Start with 10-mins in the sauna/tub/bath on Day 1 and gradually increase the time over the first few days until 30-40-mins.
If you feel dizzy or nauseous, get out.
Bring water into the sauna, hot tub, or hot bath so you can drink-to-thirst to stay adequately hydrated. Note: you can also acclimate by running at a low to moderate intensity in a 30 to 40°C heat chamber for up to 60 to 90-mins, every day for 2-weeks. The results are similar but the heat will slow you down during sessions — you might actually detrain. The above-described approach is as effective and does not interupt your normal training.
For a deep-dive on this topic, visit
veohtu.com/heatacclimation.
Tip #18
How to prevent and/or stop cramp.
Thomas Solomon PhD.
Train to meet the imposed demands (duration, intensity, & technicality) of your event.
Leading into your race, minimise muscle fatigue and 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, travel ahead of time to allow mental fatigue to pass and to allow acclimation to 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 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 a deep-dive on this topic, visit
veohtu.com/whatcausescramp and veohtu.com/stopcramp.
Tip #19
How to resist fatigue.
Thomas Solomon PhD.
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/humidity, cold, altitude).
Leading into your race, minimise muscle fatigue and damage by tapering your training.
Leading into your race, minimise mental fatigue with lots of sleep, rest, and calm time, and by travelling to your races ahead of time.
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 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 a heat acclimation strategy.
If it's cold, keep warm before and during the race, and consider a cold acclimation strategy. and
If you can tolerate it, consider using caffeine during the race.
For a deep-dive on this topic, visit
veohtu.com/howtoresistfatigue.
Think critically. Keep informed. Stay educated.
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