Custom VDOT O2 Training Plans

Custom Training Plans are individualized schedules designed by legendary coach Dr. Jack Daniels and Run SMART coaches. These plans are tailored specifically for you, designed to help you reach your goals and stay healthy.

  • Workouts customized to your running background.
  • Individualized training paces for every workout.
  • Manage your training on the VDOT O2 mobile app (miles or metric)
  • Sync your training calendar with Garmin Connect
  • ALL PLANS ARE LESS THAN $1 A DAY!

Standard Training Plans

Marathon
24, 18 or 15 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

Half Marathon
18, 15 or 12 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

Base/Fitness
8 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

10 Km
12 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

5 Km
12 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

3 Km
12 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

Summer High School Cross Country
8 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

1500m
12 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

800m
12 week plan

Plans are tailored specifically for you, designed to help you reach your goals and stay healthy. No minimum miles or km per week.

Customizable for athletes of all levels.

No minimum miles per week (mpw).

Specialty Training Plans

Jack Daniels' Boston Marathon
18 or 15 week plan

Designed by legendary coach Dr. Jack Daniels specifically for the rolling hills of Boston. Plan includes instructions from Jack on how to approach the course, when to add in uphill, downhill and rolling hills into your training.

Customizable for athletes of all levels.

Minimum of 30 miles per week (mpw).

Jack Daniels' Elite Marathon
18 week plan

Designed by coach Dr. Jack Daniels specifically for competitive athletes training at a very high level. Quality sessions are very long and challenging.

Only available for runners who have run sub-2:29/1:10 (men) and sub-3:00/1:25 (women) in the marathon and/or half marathon.

Minimum of 65 miles per week (mpw).

Jack Daniels' Finish Your First Marathon
18 or 15 week plan

Follow Jack’s plan to finish your first marathon. Plan includes two quality sessions per week and “bunched long runs” to reduce stress of 3 hour plus long runs throughout a typical build-up.

Customizable for any runner who has run other race distances and wants to advance to the marathon with a goal of simply finishing in one piece!

Minimum of 30 miles per week (mpw).

Andrew Bumbalough's 5 Km
12 week plan

“I am very excited about creating a plan using workouts that I believe in. It is a chance for me to see training not only from the athlete perspective but also from a coach’s. It made me truly analyze the question: How did I get to where I am today?” – Andrew

Customizable for athletes of all levels.

Minimum of 35 miles per week (mpw).

Janet Bawcom’s Half Marathon
15 week plan

Designed by U.S. Olympian Janet Bawcom. Janet is a 1:09:55 half marathoner and holds the U.S. Records for 25k and 10-mile distances on the roads. Plan includes hills, fartlek, short intervals, etc.

Geared towards someone aiming to run in the 1:30 range or slightly faster.

Minimum of 60 miles per week (mpw).

Janet Bawcom’s 10 Km
10 week plan

Designed by Janet Bawcom following her 2012 Olympic appearance in the 10k finals.

Geared towards competitive athletes looking to improve.

Minimum of 30-50 miles per week (mpw).

Malindi Elmore’s 1500m
12 week plan

Designed by Olympian Malindi Elmore. Canadian Championship record holder, Stanford record holder in the 1500m.

Geared towards more experienced runners in the 1500m looking to improve their times

Minimum of 30 miles per week (mpw).

If you have any questions about the Training Plans please email info@vdoto2.com.