VFVarsity Forever
Free plan

Paid plan

Elite 6-week conditioning plan

Twenty-four sessions across six weeks — base, threshold, speed, race simulation and a taper that ends in a timed two-mile. Strength maintenance is built in so you keep the muscle you spent years earning.

$59.99/month

Free for 3 days, then $59.99/month until cancelled.

  • All 24 conditioning sessions scheduled to your week
  • Pace targets that adjust to the times you log
  • Strength maintenance built in so you don't lose size
  • Treadmill, track and road versions of every session
  • Two-mile, 400 m and lift progress charts
  • Everything in Pro, plus priority AI coaching
Sign up — 3 days freeSee the Pro strength block

Session breakdown, week by week

Four sessions a week: three running, one strength — except week 5, where the conditioning circuit replaces a run and week 6, which tapers into a test.

Week 1 — Aerobic base

4 sessions

Rebuild the engine at conversational pace so the harder weeks have something to sit on.

  • Monday · Tempo run

    • Easy 10 min warm-up
    • 20 min at conversational-plus pace
    • 10 min cooldown

  • Tuesday · Strength maintenance

    • Back squat — 3 x 5 @ RPE 7
    • Bench press — 3 x 5
    • Barbell row — 3 x 8
    • Plank — 3 x 45 s

  • Thursday · Intervals

    • 6 x 400 m at 5k pace
    • 90 s walk between
    • 10 min cooldown

  • Saturday · Long aerobic

    • 40 min steady zone 2
    • Mobility 10 min

Week 2 — Add volume

4 sessions

Same shape as week 1 with roughly 15% more work per session.

  • Monday · Tempo run

    • 25 min tempo
    • 4 x 20 s strides

  • Tuesday · Strength maintenance

    • Back squat — 4 x 5
    • Overhead press — 3 x 6
    • Pull-up — 3 x max-2
    • Farmer carry — 3 x 40 m

  • Thursday · Intervals

    • 8 x 400 m at 5k pace
    • 90 s recovery

  • Saturday · Long aerobic

    • 50 min steady zone 2

Week 3 — Threshold

4 sessions

Push the line where lactate starts to build — the single biggest lever on race pace.

  • Monday · Threshold

    • 3 x 8 min at threshold
    • 2 min float between

  • Tuesday · Strength

    • Trap bar deadlift — 4 x 4
    • Incline press — 3 x 8
    • Split squat — 3 x 8 per leg

  • Thursday · Hills

    • 10 x 45 s hill at hard effort
    • Jog down recovery

  • Saturday · Long aerobic

    • 55 min steady, last 10 min at tempo

Week 4 — Speed

4 sessions

Short, fully-recovered efforts. Quality over quantity — stop when speed drops.

  • Monday · Sprint

    • 8 x 60 m flying sprint
    • Full recovery between

  • Tuesday · Power

    • Box jump — 5 x 3
    • Hang clean — 5 x 3
    • Push press — 4 x 4
    • Hanging leg raise — 3 x 12

  • Thursday · Intervals

    • 10 x 300 m at mile pace
    • 2 min recovery

  • Saturday · Long aerobic

    • 45 min easy
    • 6 x 20 s strides

Week 5 — Race simulation

4 sessions

The hardest week. Mixed-pace sessions that feel like the event you're training for.

  • Monday · Mixed pace

    • 4 x 1000 m alternating threshold / 5k pace

  • Tuesday · Strength

    • Back squat — 3 x 3 @ RPE 8
    • Bench — 3 x 3
    • Row — 3 x 8

  • Thursday · Conditioning circuit

    • 5 rounds: 400 m run, 15 KB swing, 10 burpee

  • Saturday · Time trial

    • 2 mile all-out, timed
    • 15 min cooldown

Week 6 — Taper and test

4 sessions

Cut volume by half, keep intensity sharp, then re-test the two-mile and the big lifts.

  • Monday · Sharpener

    • 3 x 3 min at threshold
    • Strides

  • Tuesday · Light strength

    • Squat — 2 x 3 @ RPE 6
    • Bench — 2 x 3 @ RPE 6

  • Thursday · Openers

    • 4 x 200 m at goal pace
    • Full recovery

  • Saturday · Re-test

    • 2 mile time trial
    • Log it to set the next block
Members only

Run this block for $59.99 a month

Create your account to load all 24 sessions into your plan. Three days free, then $59.99/month. Cancel any time.

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Free for 3 days, then $59.99/month until cancelled.