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 to Adjust Running Workouts
What HRV measures, how to build a baseline you can trust, and how to turn a morning reading into a decision about today's session. · 8 min read
- Readiness Scores Explained: What Goes In and What They Miss
Sleep, HRV, resting heart rate, training load, and a check-in, each compared with your own normal, produce one call for the day. · 8 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. · 9 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. · 7 min read
Race & distance plans
- Adaptive vs Fixed Running Plans: What to Change and What to Keep
Fix the structure, adapt the day. Which layers of a plan should move, which should not, and the rules that stop adaptation from becoming an excuse. · 8 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. · 9 min read
- How to Train for a 5K With a Plan That Adapts to Readiness
Keep the 5K plan's skeleton on the calendar and let readiness decide how much of each quality session you run. · 9 min read
- Marathon Fueling: How Many Carbs per Hour and How to Practice
What fueling is, how many grams per hour the research supports, how to turn grams into gels and drinks, and how to rehearse it before race day. · 8 min read
- Marathon Training Blocks With Readiness Checks
Blocks give a marathon build its direction. Readiness decides how much of each session you run. · 8 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. · 9 min read
- Run Pacts: Shared Training Goals That Survive a Bad Week
What a Run Pact is, how to pick a target you would hit in a bad week, and the rule for missing a run that keeps the pact alive. · 8 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. · 9 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. The talk test fixes it. · 8 min read
- Tempo vs Threshold Runs: What Differs and When to Use Each
Threshold has a definition. Tempo is a loose label. Name sessions by pace source and duration and the confusion disappears. · 9 min read
- VDOT Explained: How a Race Time Becomes Your Training Paces
One recent race gives you a VDOT value. That value sets five training paces with distinct jobs and predicts your time at other distances. · 9 min read