Self-Guided Programs
Strength Training Program
Run-Specific Training Plans: DPT-designed program to prevent injury and boost performance.
Comprehensive Exercise Focus: Mobility, stability, strength, and plyometric work built for runners.
Targeted Muscle Groups: Focuses on key running muscles and core strength.
Weekly Workouts: Three full-body lifts weekly, updated monthly.
Ready-to-Go Convenience: Access all workouts anytime in the app.
Running Programs
Choose Your Distance: 5K, 10K, Half, or Marathon.
Tailored to You: Flexible 8–18 week plans that match your goals and experience.
Expert Designed: PT + competitive runner built program for injury prevention and performance.
Flexible Structure: Customize training days and cross-training to fit your life.
On-Demand Access: Workouts accessed anytime through the VDOT app.
Injury Recovery Programs
Choose Your Focus: Pick from 8 targeted pain points, each with a tailored recovery plan.
12-Week Program: Updated every 2 weeks to keep you progressing.
Designed for Safety: PT-created programs that prioritize injury prevention.
At-Home Convenience: Recover efficiently from the comfort of your own space.
On-Demand Access: Workouts and resources available 24/7 in the app.
