The runner's
playbook
Everything you need to understand your training plan, zones, and how Snel makes you faster.
Understanding Training Zones
Snel calculates your training zones using VO2max, a system developed by legendary coach Jack Daniels. VO2max estimates your VO2max from a recent race result and maps it to five pace-based zones. Each zone targets a different energy system. Try our free VO2max calculator to find your zones.
Easy
Recovery runs and base building. You should be able to hold a conversation. This is where aerobic fitness is built. Most of your weekly mileage lives here.
Marathon
Long run pace and aerobic capacity work. Comfortably hard. Used in long runs and marathon-specific sessions to build endurance at goal pace.
Threshold
Tempo runs and lactate threshold work. Comfortably hard, sustainable for 20-40 minutes. Teaches your body to clear lactate more efficiently.
Interval
VO2max intervals. Hard efforts of 3-5 minutes with equal recovery. This zone has the biggest impact on your aerobic ceiling. Think 5K-10K race pace.
Repetition
Short, fast reps with full recovery. Develops speed, running economy, and neuromuscular coordination. Think 200m-400m repeats at 1500m race pace. Used sparingly but effectively in build and specific phases.
Periodization & Phases
Your plan isn't random. It follows a proven periodization structure that builds fitness progressively and peaks at exactly the right time. Snel divides your training into distinct phases, each with a specific purpose.
2-3 weeks
Build your aerobic base with easy running. Introduces light tempo work and gentle VO2max strides. Volume increases gradually. The goal is consistency and injury-free mileage.
4-6 weeks
Volume and intensity increase together. More tempo runs, longer intervals, and progressive long runs. This is where fitness jumps happen. Recovery weeks are scheduled every 3-4 weeks.
2-4 weeks
Race-pace specific work. Workouts mimic race demands. Longest long runs, highest quality sessions. Peak volume. This phase sharpens the fitness you built in the earlier phases.
1-3 weeks
Volume drops 50-80% while intensity stays sharp. Your body absorbs the training and supercompensates. Short, fast sessions keep you sharp without fatiguing you. Arrive at the start line fresh and ready.
1 week
Post-race recovery with easy runs only. Let your body heal and rebuild. This sets you up for your next training cycle rather than jumping straight back into hard work.
Workout Types
Every workout in your plan has a color, a purpose, and a target zone. Here's what each type does and why it matters.
How Adaptation Works
After each workout you log RPE (rate of perceived exertion), body check, and mood. The adaptation engine monitors six signals and adjusts your plan automatically. Ready to see this in action? Get Early Access.
RPE Accumulation
3+ days with RPE of 8 or higher triggers a 15% volume reduction the following week. Your body needs rest.
Load Trend
If week-over-week volume increases more than 10%, the engine caps the increase to prevent overtraining injuries.
Missed Workouts
Miss a single workout? Key sessions redistribute across remaining days. Miss 3+ in a week? Full plan realignment.
Pain Signals
Report pain in your body check and Snel flags it immediately, suggesting rest days before small issues become injuries.
Pace Deviation
Consistently running 15%+ faster than target? Your zones are recalculated upward to match your real fitness.
Low RPE Pattern
RPE below 4 for 2+ weeks means your plan may be too easy. Snel suggests a difficulty increase to keep you progressing.
Race Strategy: A-Races & B-Races
Snel lets you set one A-race (your primary goal) and up to three B-races (tune-up races). Each is handled differently in your plan.
Your main goal
- ✓ Entire plan built backwards from A-race date
- ✓ Full taper period before race
- ✓ Peak intensity and volume designed for this day
- ✓ Maximum 1 per training plan
Tune-up races
- ✓ Inserted during build or specific phases
- ✓ Mini-taper the week before
- ✓ Recovery week scheduled after
- ✓ Result recalibrates your VO2max zones
Tips for Getting the Most From Your Plan
Log every workout honestly
The adaptation engine is only as good as the data you give it. An honest RPE of 9 is more useful than a flattering 6. Your plan adjusts based on what you report.
Trust easy days
Easy runs should feel easy. Running them too fast is the most common mistake. Easy pace builds aerobic fitness while letting your body recover for the hard sessions that actually move the needle.
Don't skip recovery weeks
Recovery weeks feel like wasted time but they're when adaptation happens. Your body absorbs the training stress and comes back stronger. Trust the plan.
Use the body check
That twinge in your knee matters. Logging pain signals early lets Snel adjust before a minor issue becomes a training-ending injury. Ten seconds of logging can save weeks of recovery.
Race a B-race if you can
A tune-up race 4-6 weeks before your A-race gives Snel a fresh data point to recalibrate your zones. It also builds race-day confidence and helps you practice pacing strategy.