Guides
Vitadel Run Guides
Practical guides on readiness, adaptive plans, and training that responds to your body. Each guide leads with the answer, then the steps.
Adaptive training & readiness
- How to Use HRV and Readiness to Adjust Running Workouts
HRV is most useful as a three-state daily decision (hard, moderate, easy) measured against your own baseline. · 9 min read
- Resting Heart Rate, Sleep, and Running Load: What to Watch
Three cheap signals, read as 7-day trends, catch most overreaching before it costs you a training block. · 10 min read
- Returning to Running After Injury: A Conservative Load Plan
Progress on evidence from the next 24 hours, not on how good the run felt while you were doing it. · 11 min read
Race & distance plans
- Adaptive vs Fixed Running Plans: When to Change the Schedule
The best plans are fixed in structure and adaptive in daily intensity, with clear rules for what changes and what does not. · 9 min read
- Half Marathon Training: Mileage, Long Runs, and Recovery Days
Mileage, long-run length, and recovery-day discipline decide half marathon outcomes more than session variety does. · 11 min read
- How to Train for a 5K With Readiness (Not Just a Calendar)
Keep the 5K plan's skeleton on the calendar and let readiness decide how much of each quality session you run. · 10 min read
- Marathon Training Blocks With Readiness Checks
Blocks give a marathon build its direction; readiness decides how much of each session you actually run. · 12 min read
- Race-Day Pacing With a Recent VDOT
Set goal pace from a recent VDOT, adjust for conditions before the gun, then run the first third slower than feels right. · 10 min read
- Training Pacts: Accountability That Does Not Rely on Guilt
Commit to when and where, keep the target small, and write the rule for missing a session before you miss one. · 10 min read
Session types & pacing
- Apple Watch Running Workouts: GPS, Heart Rate, and Coaching Cues
Know where the watch is accurate, where it lags, and which cue to trust in each type of session. · 10 min read
- Easy Runs: Why Most Runners Go Too Hard
Most easy runs land in a moderate middle zone that costs recovery without buying much fitness. · 9 min read
- Tempo vs Threshold Runs: What Differs and When to Use Each
Threshold has a physiological definition; tempo is a loose label. Pick the intensity by the session's job. · 10 min read
- VDOT Explained: How Race Fitness Turns Into Training Paces
One recent race gives you a VDOT value, and that value sets five training paces with clear jobs. · 10 min read