VELOX
I am Roman. I run, learn and coach.
The person behind VELOX: a runner sharing his training and a coach who explains the method.
I train the way I coach
I am Roman Efimov. I build running weeks around mostly easy effort, your own heart-rate data and the time you actually have. I read the training, ask how you feel and change the next sessions when recovery or life calls for it.
StravaMy numbers, with their dates
- 10K personal best
- 36:19
- 5K personal best
- 17:26
Personal bests recorded in the website brief dated 28.10.2026. This page does not establish the dates of the races.
Three things I check
Your own numbers
The method behind the zones matters. I use measured values when available and label estimates clearly. The number on the watch belongs alongside breathing and perceived effort.
A week you can repeat
The useful plan fits your days and leaves room to recover. I protect the purpose of easy running and review demanding sessions when sleep, fatigue or work gets in the way.
An explanation you can follow
I show the source and its limits. A small study, a calculator estimate and my own training log answer different questions. My result does not promise yours.
The training log behind the free plan
21.09-18.10.2026: 24 runs, 229 km, 81% of time easy. Heart rate from a chest strap. This is a training example, not a prescription for your volume.
Put your numbers into a plan
A calculator gives you a starting point. I help you turn it into a week of running you can actually follow.
