DreamLab
Custom base-building and race training running plans based on proven methodologies.
Build directly into Intervals.icu, or download calendar (.ics).
Define Goal
Race Details
Training Methodology
Pfitzinger Race-Specific
More Lactate Threshold and VO2max work (12% of volume). Faster weekly ramp. From "Advanced Marathoning" race prep phases. Best for: experienced runners building toward a goal race.
Not Sure?
New to structured training?
Start with Pfitz — uses heart rate zones from your watch for flexible pacing.
Know your VDOT?
Try Daniels — precise pace-based training optimal for pace runners.
Training for a 50-mile ultra?
SWAP is a 12-week plan with mountain focus, hill strength, and race simulation.
Schedule
Training Setup
Trail runs on weekends
Include Strength Training
Intensity Targets
Pfitzinger Heart Rate Zones
Pfitzinger uses % of Max HR for all training zones. Enter your Max HR and zones are auto-calculated.
bpm
(Don't know? 220 - your age is a rough estimate)