Insights and inspiration

RunDot's 5K training focuses on building your speed and VO2 max while monitoring your recovery between high-intensity sessions. The algorithm adjusts interval workouts based on how well you're handling the intensity—if you're crushing your speed work, it'll challenge you more. If you're struggling to hit targets, it'll dial back and build your base before pushing again.

For 10K training, RunDot balances speed development with tempo work, adapting the mix based on your performance data. It tracks how you respond to sustained efforts and adjusts your tempo runs accordingly. If your lactate threshold is improving quickly, you'll get more challenging tempo sessions.

If you need more base building, it'll prioritize aerobic development.

RunDot's half marathon training adapts your long runs and tempo work based on your aerobic development and recovery patterns. RunDot monitors how you handle increasing volume and adjusts your weekly mileage progression accordingly. It also adapts your pace targets based on your current fitness level, not some generic formula.

Marathon training with RunDot emphasizes aerobic base building while carefully monitoring fatigue accumulation. The system adjusts your long run progression based on how well you're recovering and adapting to increased volume. It also modifies your training paces as your aerobic capacity improves, ensuring you're always training at the right intensity for your current fitness.

For ultra distances, RunDot focuses on time-based training rather than pace, adapting your weekly time on feet based on your recovery and life schedule. The system learns how you respond to back-to-back long efforts and adjusts accordingly. It also adapts your fueling and pacing strategies based on your race history and training responses.