VTrain - Marathon Training Plan Generator

A powerful command-line utility that generates personalized training plans for 10K, half-marathon, and marathon races following Jack Daniels' renowned VDOT methodology.

🏃‍♂️ Personal Success Story

Using this methodology, I achieved remarkable improvements in my marathon times:

• 2019 Athens Marathon: 2h46m
• 2022 Valencia Marathon: 2h36m (10-minute improvement)
• 2023 Valencia Marathon: 2h28m (18-minute total improvement)

✨ Features

• Multiple Race Distances: Supports 10K, half-marathon (21K), and full marathon (42K)
• VDOT Methodology: Based on Jack Daniels' scientifically-proven training system
• Personalized Plans: Generates 3-month training schedules tailored to your goal time
• Cross-Platform: Available for Linux, macOS, and Windows
• Easy to Use: Simple CLI interface with clear examples

🚀 Quick Start

Installation

1. Download the appropriate binary for your operating system
2. Extract and place in your PATH
3. For Linux/macOS: chmod +x vtrain
4. For macOS: Grant permissions in System Settings → Privacy & Security

Usage Examples

Half-Marathon Training Plan:

vtrain plan --distancia 21 --fechaCarrera 2024-01-28 --tiempoObjetivo 01:35:00

Marathon Training Plan:

vtrain plan --distancia 42 --fechaCarrera 2024-01-21 --tiempoObjetivo 02:28:00

🛠️ Technical Implementation

• Language: Go for performance and cross-platform compatibility
• Architecture: Clean CLI structure with modular packages
• Algorithm: Implements Jack Daniels' VDOT calculations and training zones
• Output: Structured training plans with weekly progressions

📚 Jack Daniels' VDOT Method

The VDOT (V̇O2max) system is a comprehensive training approach that:

• Calculates training paces based on current fitness level
• Provides structured workout types (Easy, Tempo, Interval, Repetition)
• Ensures proper progression and recovery
• Maximizes training efficiency while minimizing injury risk

🎯 Key Benefits

• Scientifically Proven: Based on decades of research and coaching experience
• Personalized: Adapts to your current fitness level and race goals
• Progressive: Builds fitness systematically over 12 weeks
• Practical: Provides exact paces and workout descriptions
• Flexible: Works for runners of all ability levels

📈 Training Zones

The tool generates plans with five distinct training zones:

• Easy (E): Base building and recovery
• Marathon (M): Race-specific pace training
• Threshold (T): Lactate threshold improvement
• Interval (I): VO2max development
• Repetition (R): Neuromuscular power and speed

🏆 Results

This methodology has helped me achieve:

• Consistent race performance improvements
• Injury-free training cycles
• Better understanding of pacing strategies
• Confidence in race execution

Perfect for runners serious about improving their endurance racing performance through structured, science-based training.