ACCESS YOUR TRAINING PLANS

INTRODUCING THE VDOT TRAINING PLATFORM

As a community, we’ve always prided ourselves on combining tradition with innovation. For years, our custom Excel training plans have guided countless athletes toward their goals, built on the rock-solid training principles pioneered by legendary coach Dr. Jack Daniels. Now, we’re taking those same principles you know and trust and moving them into the 21st century with the VDOT platform!

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VDOT isn’t just another training tool—it’s a game changer. Based on Dr. Daniels’ groundbreaking work, VDOT provides a personalized measure of your current running ability and helps you zero in on the paces that are right for you. All it takes is entering a recent race result or an estimated performance, and the platform calculates your unique VDOT score. From there, it tailors training paces and plans to your current fitness or aspirational goals.

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Why the switch to VDOT? It’s simple: precision and personalization. With VDOT, we can take our training plans to the next level, giving you real-time updates on your workouts, streamlining your progress tracking, and ensuring that every session is customized to where you are right now. 

Want to understand what VDOT pace categories are? Check out this guide to learn more about the paces and principles behind the platform: https://vdoto2.com/learn-more/training-definitions.

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Together, we’re bridging the gap between time-tested training methods and modern technology to help you achieve your best. Here’s to smarter training and stronger strides!​

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Want to try it out? Click the ACCESS VDOT button below and fill out the form to receive your invitation link.

Prefer the classic excel sheet?  No worries, the excel sheets will not be going away, and you can access them by clicking the blue "Training Plans" button at the top of each newsletter.

NOTE: Many of you signed up for VDOT over the holidays, and Hannah is diligently working to get your plans assigned before Kickoff! If your plan hasn't been assigned yet, have no fear, it will be soon!​​​​​​​​​​​

WARM-UP LIKE YOU MEAN IT

Five Minutes That Will Save Your Long Run

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A long run asks a lot of your body. Jumping straight from “car seat” to “cruise pace” is like flooring a cold engine -- it works… until it doesn’t. A quick, intentional warm-up wakes up your nervous system, lubricates your joints, and tells your muscles, we’re about to do something important.

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Just 5–8 minutes in your pace group huddles can make your first miles feel smoother and reduce injury risk.

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Try this simple pre-long run sequence:

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• Leg Swings (10 each direction): Front-to-back and side-to-side.

  • Why: Opens hips and increases range of motion so your stride feels fluid, not stiff.
     

• Walking Lunges with a Twist (6–8 each side):

  • Why: Activates glutes and core while mimicking the running pattern.
     

• High Knees or Marching Skips (30 seconds):

  • Why: Fires up hip flexors and reinforces tall posture.
     

• Hammie Scoops (8-10 on each side):

  • Why: Gently lengthens the hamstrings while keeping them active, perfect for runners who feel “tight” in the back of the legs.
     

• Strides (2–3 x 20–30 seconds, easy build):
  Why: Bridges the gap between drills and running pace, so mile one doesn’t feel like a shock.

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Think of your warm-up as a conversation with your body: "Hey body, we’re about to go long! Let’s do this well!"

Your legs—and your future self—will thank you.

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