Velox · online running coach
Heart-rate zones from your own numbers, not 220 minus age. A plan that fits your week and changes when your life does.
10K best
36:19
My easy cap
151 bpm
Easy last month
81%
How it works
Your race, your recent times and the days you can run. One message on Telegram is enough to start.
Resting and max heart rate from your watch set your easy cap. Age formulas can be 10 to 20 beats off.
Mostly easy running, one or two sessions that count, short strength twice a week. Every session has its range.
Bad night, sore legs, work trip: you tell me, and the hard session moves or gets lighter.
The science behind it
The main rules in my plans come from published studies. These are the ones I lean on most.
-1:59
faster 10K in 10 weeks
Muñoz et al., Int J Sports Physiol Perform
30 recreational runners. The middle-zone group went 39:24 to 38:00; the gap was not statistically significant.
Open the study+10%
one run past your 30-day longest
Frandsen et al., Br J Sports Med
5,205 runners followed for 18 months.
Open the study4 × 8
minutes, about 90% of max HR
Seiler et al., Scand J Med Sci Sports
35 trained recreational cyclists, 7 weeks. Cyclists, so a guide, not a rule.
Open the study80%+
of max load: the heavy that worked
Llanos-Lagos et al., Sports Med
Meta-analysis of studies with 652 runners.
Open the study27
studies on how hard easy feels
Inoue et al., Sports Med Open
27 studies, mostly team sports, very low certainty.
Open the studyTalk
the no-lab threshold test
Bok et al., Sports Med
Review of the talk test, feeling scale and RPE.
Open the studyMessage me first. We agree what fits, then I send a payment link.
Draft offers. Confirm the current price and payment method with me before ordering.
$79per month
First three runners: $49
I adjust your plan every week to how you actually run, sleep and recover. You can message me any time.
$59one time
Built around your zones, the days you can run and your race. Two hard days never meet.
Message me$29one time
Three versions: 4, 5 or 6 runs a week. You set it with your own zones. PDF, 9 pages.
Message meUnder your resting heart rate plus 70% of your heart-rate reserve (max minus resting). With a resting 55 and a max 185, that is under 146. Check it with the talk test: on an easy run you can speak in full sentences.
No. A watch with wrist heart rate is enough to start. On short fast reps heart rate lags behind, so there I use feel and pace as well.
Any watch that records heart rate: Garmin, COROS, Polar, Suunto or Apple Watch. With coaching I see your runs through Intervals.icu.
A plan is four weeks written once. Coaching changes every week: I read your runs, your sleep and how you feel, and move or lighten sessions when life gets in the way.
Message me on Telegram first. We agree what fits your goal, and then I send a card payment link.
Two numbers from your watch give you a starting easy ceiling. Your own runs make it exact.
Find my easy heart rate
| Week | Easy | Moderate | Hard |
|---|---|---|---|
| 1 | 285 min | 26 min | 15 min |
| 2 | 207 min | 45 min | 28 min |
| 3 | 243 min | 18 min | 29 min |
| 4 | 237 min | 55 min | 10 min |
21.09-18.10.2026. Heart rate from a chest strap.
My last four weeks of training as a PDF: every session, my heart rate and what I would change.
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