Welcome to the RunMotion Coach FAQ! Here you’ll find answers to the most common running questions: training, marathon, trail running, nutrition and progress.
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Getting started with running
Here are the most common questions about starting to run, progressing at your own pace and getting back into running with confidence:
How do I start running?
Start by setting progressive goals. In your first week, alternate 2 minutes of running and 2 minutes of walking, then cut the walking over your runs until you can run 20, then 30 minutes non-stop.
How do I prepare for my first 5K or parkrun?
A 5K is a goal within reach of every level. Start with short sessions alternating walking and running to build your endurance, and choose shoes with good cushioning and the right support.
How do I get back into running after a break or an injury?
Build back gradually: listen to your body and don’t try to return straight away to the volume and intensity you had before. After an injury, first wait for the green light from a sports doctor or physiotherapist.
How many times a week should I run to improve?
It depends first on your schedule and experience. If you run 3 times a week and want to do more, move to 4 sessions first, without forcing it in busy weeks so fatigue doesn’t build up.
How can I run faster and longer?
Follow the 3 Ps: patience, progression and perseverance. Train regularly, set short- and medium-term goals, and accept plateaus: progress isn’t always linear.
What is the difference between jogging, footing and running?
All three describe running. Jogging is a low-intensity run where you can still hold a conversation, while footing and running are the other words runners use, each with its own nuance.
How do I set SMART running goals?
Use the SMART method: your goal should be specific, measurable, achievable, relevant and time-bound. Rather than “get better”, aim for something like “run 30 minutes without stopping” by a set date.
Weight loss and calorie burn
Here are the most common questions about weight loss, energy expenditure and the right pace to run efficiently:
What pace should I run to lose weight?
Whatever your pace, you burn roughly one calorie per kilo of body weight per kilometre. Distance therefore matters more than speed, as long as you don’t eat more, especially sugar.
Is running or walking better for weight loss?
Minute for minute, running burns more calories than walking. But you can walk for longer, with a lower risk of injury, which makes it a good option if you’re a beginner.
What running program should I follow to lose weight?
Aim for 2 to 3 runs a week, alternating walking and running at first, then lengthen the running phases, mostly at an easy pace where you can talk. Change your diet gradually, with no extreme dieting.
How do I calculate the calories I burn running?
Multiply the distance you run in kilometres by your weight in kilos to estimate the calories burned. For example, a 70 kg runner covering 10 km burns about 700 kcal; pace has relatively little influence.
How do I calculate my BMI as a runner?
Divide your weight in kilos by your height in metres squared. A BMI between 18.5 and 25 kg/m² is a normal weight, but add a body fat measurement, especially if you’re very muscular.
What is the Cyrano run-walk method?
With the Cyrano method, you alternate running and walking at a regular rhythm, for example 9 minutes of running then 1 minute of walking. It helps you manage your effort over long distances like the marathon or ultras.
Pace, speed, vVO2max and VO2max
This section covers the most frequently asked questions about training paces, vVO2max, heart rate and VO2max:
How do I calculate my running pace and average speed?
Divide the distance covered by your time to get your average speed in km/h, then convert it into a pace in minutes per kilometre. From there, you can work out your split times over any distance.
How do I calculate my training paces?
Your performance can be modelled with 4 parameters linked to your vVO2max and endurance. This model, developed at MIT and CNRS, is used in RunMotion Coach to predict your race times and calculate your training paces.
How do I use a vVO2max table to set my session paces?
A vVO2max table converts your vVO2max into distances or times to target at a given percentage. For a 5 x 1000 m session at 90% of your vVO2max, it shows you the time to hit on each rep.
How do I calculate my vVO2max, with or without a test?
vVO2max is the speed at which you reach your maximum oxygen uptake, which you can hold for 4 to 7 minutes. You can estimate it with a field test, or from race results achieved in good conditions.
How are vVO2max, endurance and VO2max calculated?
vVO2max is the speed at which you reach your VO2max, your maximum oxygen uptake. Endurance is your ability to run for a long time at a given intensity. Together, they estimate your performance and paces.
How do I calculate my VO2max?
VO2max is the maximum rate of oxygen you consume during exercise, expressed in mL/kg/min. It is measured accurately during a lab exercise test; your watch only gives you an estimate.
What are running intensity zones?
GPS watches often use 5 intensity zones, from zone 1 (low) to zone 5 (high). Their limits are expressed in speed, heart rate or power, with ranges that vary from brand to brand.
How do I determine my maximum heart rate?
The formula 220 minus your age gives a first estimate, but you only really reach your max heart rate during an all-out effort. Re-test it every 6 months, as your body adapts to training.
How do % of vVO2max and % of heart rate compare?
They are not the same: a percentage of vVO2max and a percentage of max heart rate give very different paces. To match them, use heart rate reserve instead, which takes your resting heart rate into account.
How can resting heart rate and HRV show your daily fitness?
Measure your resting heart rate and heart rate variability every day. A higher resting heart rate or lower variability than usual can signal a dip in form or the start of an illness.
How can I predict my race time from 10K to marathon?
From one or two recent race results achieved in good conditions, a model developed at CNRS and MIT estimates your vVO2max and endurance, then predicts your time from 5K to marathon.
What is the endurance index in running?
The endurance index measures your ability to sustain an effort for a long time. Combined with your vVO2max, it predicts performance for efforts from 6 minutes to about 4 to 5 hours, based on a race result.
What is heart rate variability (HRV) used for?
Heart rate variability measures the variation between your heartbeats. At rest, high variability usually reflects good form: it helps you adjust training and recovery, and spot fatigue.
Running training and progress
Here are the essential questions to structure your training, keep improving and avoid hitting a plateau:
What is interval training in running?
Interval training alternates fast running phases with recovery phases, unlike a steady-paced run. A classic example is the 30-30: 30 seconds fast, then 30 seconds of recovery, repeated, say, 10 times.
What are easy endurance runs and why do they matter?
Easy endurance runs are the slow runs that form the base of your training. They improve your cardiovascular system and get your body used to more volume: running slowly makes you progress in the medium and long term.
What is the anaerobic threshold in running?
It’s the effort level where lactate production and clearance are balanced. You can usually hold it for 40 minutes to 1 hour, which most often means a pace between your 10K and half marathon pace.
What is a specific pace session?
It’s a session run at your target race pace, noted SP10, SP21 or SP42 for 10K, half marathon and marathon. It builds your fitness and above all helps you memorise the pace you’ll hold on race day.
How can I run a faster 5K?
Combine interval training for your vVO2max, for example 10 x 400 m with 1 minute of recovery, threshold sessions such as 3 x 8 minutes with 2 minutes of recovery, and easy endurance runs.
How is training load calculated?
Track your training load rather than just kilometres: it combines the duration and intensity of your effort. Increase it gradually and consistently. RunMotion Coach measures it with the Training Stress Score, where 100 equals 1 hour at anaerobic threshold.
What is a fartlek session?
Fartlek, Swedish for “speed play”, is an interval session out in nature. You vary your pace with the terrain or how you feel, freely or in a structured way, for example by speeding up to the next tree.
What are running strides and when should I do them?
Strides are accelerations of about 15 seconds that work on your foot strike and running form. At the end of an easy run, they help you relax; at the end of a warm-up, 2 to 3 reps get you ready for the session or race.
Why should I do hill repeats?
Short hill repeats are complete sessions: they work your strength, stride and cardio. They are useful from 5K to marathon as well as in trail running, and efficient when you’re short on time.
What mistakes should I avoid in vVO2max workouts?
Avoid eating too close to your session: allow about 3 hours after a big meal and 1 hour after a light snack. And don’t rush your warm-up, usually 20 to 30 minutes of easy running.
Should recovery between intervals be active or passive?
It depends on the goal of the session. You can jog, walk or stand still: short active recovery doesn’t put the same demands on you as long passive recovery, and it affects the quality of the next reps.
When should I start my training plan?
Start your plan in good shape, with a training base but without arriving exhausted. Allow about 16 weeks for a marathon, at least 3 months for a 10K or half marathon, and 6 months for a long trail or ultra.
Strength and conditioning
This section gathers the most common questions about strength and conditioning, muscle strengthening and injury prevention:
Why do strength and conditioning for the marathon?
Strength and conditioning makes your stride more efficient and economical. In a marathon, it helps you hold off muscle fatigue and keep an efficient stride to the finish, while reducing your injury risk.
Why do strength and conditioning for trail running?
Varied terrain and elevation put heavy demands on your muscles. Strength and conditioning builds your quads, glutes and calves for climbs and descents, improves stability and agility, and limits injury risk without bulking up.
What strength workouts should runners do?
Choose strength work suited to your running goal, with no equipment. In RunMotion Coach, a strength and conditioning module designed with a sports physiotherapist guides you step by step with a timer on your smartphone.
How do I train effectively at home?
Plan your sessions in advance to block out the time, then set up enough space at home. You can do cardio and strength and conditioning there, but don’t make it your only way of training if you want to progress.
Which stretches should runners do?
Before running, favour dynamic stretches such as leg swings, 20 to 30 seconds per side, rather than static stretches. Keep more traditional stretches for after your session, to support recovery and mobility.
Marathon and half marathon
Here are the key questions about marathon and half marathon preparation, split times and goal times:
How do I prepare for a marathon?
Ideally allow 8 to 16 weeks, with at least 3 sessions a week. Your preparation has three phases: base building, marathon-pace work with long runs, then a taper so you arrive fresh.
How do I run my first marathon?
Give yourself time to prepare, usually 4 to 6 months, and choose a spring or autumn race for more pleasant conditions. There’s no ideal age: what counts is your health and your running base.
How do I prepare for a half marathon?
Allow 8 to 12 weeks, ideally 10 to 12 for a first half or a comeback, with at least 3 sessions a week. Your long run lasts 1h15 to 1h40, without running 21.1 km in training.
How do I calculate my marathon split times?
Divide your goal time by the distance to get your pace, then multiply it by the distance of each checkpoint. RunMotion’s calculator does it for you, in kilometres or miles.
What is a good marathon time?
A good time is one that is ambitious but within your reach, based on your potential and training time. As a benchmark, the median marathon time is 4h17, according to a study of 10 million finishers.
Why is the marathon 42.195 km long?
The marathon pays tribute to the Greek messenger Pheidippides. The distance was first 40 km, then at the 1908 London Games the course was set from Windsor Castle to the stadium, hence 42.195 km.
Why is the long run essential for a marathon or half marathon?
It builds your endurance, for your heart as well as your muscles and joints. It also teaches you patience, helps you lock in your race pace and lets you test your gear and nutrition.
What should I do in the week before a race?
Finalise the details: course, aid stations, split times, outfit, logistics and nutrition, and pack your bag by the evening before at the latest. In training, don’t try to make up for lost time with one last hard session.
Is the negative split a winning strategy?
A negative split means running the second half of the race faster than the first. You start a little slower than your goal pace, then speed up gradually, provided you’ve prepared for it in training.
How do I avoid hitting the wall in a marathon?
The wall often hits around kilometre 30. To push it back, do strength and conditioning, easy long runs and take care of your nutrition before and during the race. Also manage your pace from the start and work on your mindset.
When should I run a half marathon to prepare for a marathon?
It isn’t compulsory, but a half during your build breaks the routine and acts as a dress rehearsal: you test your hydration, nutrition and gear in real conditions. As you may not be fresh, don’t read too much into the result.
Marathon training plans
Choose the plan that best fits your marathon goal time:
What training plan do I need for a sub-3 marathon?
To aim for 3 hours, you need to hold 4:15 per km, or 14 km/h. Before you start, you need a solid base: at least 50 km a week without injury and a 10K under 40 minutes.
What training plan do I need for a 3:15 marathon?
A 3:15 marathon plan relies on specific preparation, progression and recovery. Before starting, you should be able to run at least 1h45 easily and pain-free, with good aerobic endurance and a sufficient vVO2max.
What training plan do I need for a 3:30 marathon?
To aim for 3:30, you should be able to run 1h30 non-stop without pain and have already run 2 or 3 half marathons. Your plan relies on easy long runs, between 65 and 75% of your max heart rate.
What training plan do I need for a 3:45 marathon?
A 3:45 marathon means running 5:19 per km, or 11.25 km/h. Ideally, you’ve already run 2 to 3 half marathons in under 1h45 and you run between 30 and 60 km a week.
What training plan do I need for a sub-4 marathon?
A 4-hour marathon means holding 5:41 per km, or 10.5 km/h. You can go for it if you comfortably run 30 to 40 km a week and, ideally, can finish a 10K in 50 minutes.
What training plan do I need for a 4:15 marathon?
Running a 4:15 marathon means holding 6:02 per km, or 9.93 km/h. To prepare, you should have run 1 to 2 half marathons in under 1h55. A vVO2max of at least 14 km/h is a plus.
What training plan do I need for a 4:30 marathon?
A 4:30 marathon is run at 6:23 per km, or 9.38 km/h. You should be able to run 10 km comfortably, ideally have done a half marathon already, and allow 16 to 20 weeks of preparation for a first marathon.
Sports nutrition and diet
Below are the most common questions about breakfast, eating during a race, gels, bars and endurance nutrition:
What is the ideal breakfast for a runner?
A good athlete’s breakfast combines protein, complex carbs, vitamins and healthy fats (omega-3 and omega-6), for example with fresh fruit. Avoid white bread and very sugary cereals: their blood sugar spike often leads to an energy crash.
How should I fuel for a half marathon?
For a half marathon, it all happens beforehand: top up your carbs in the days before with easy-to-digest foods. If your stores are full, you don’t need to eat during the race. Otherwise, some carbs on the way help.
How should I fuel during a marathon?
Your strategy aims to avoid the wall, which comes from running out of carbohydrate stores. Start with your stores maxed out and plan your fueling before the race so you don’t waste months of preparation.
What should I eat before a marathon or trail race?
In a marathon or trail race, your carb stores run down fast: aim to start with them full. From 10 days out, adapt your diet to spare your digestive system, which is often put to the test in long races.
How do I build a race nutrition plan for running, trail and marathon?
With Race Strategy, the RunMotion tool, you get a kilometre-by-kilometre strategy: pace, carbs, water and sodium, tailored to your profile, the course and race-day weather. It covers road, trail and ultra trail.
Should you refuel during a 5K or 10K?
A 5K or 10K rarely lasts more than an hour: your stores are enough, so there’s no need to eat during the race. Eat light in the morning and, if it’s very hot, take a few sips at the aid station.
Energy gels or bars: which should I choose?
Gels and bars each have pros and cons. Gels are very high in carbs, easy to take and unaffected by heat or cold; they give you a quick boost while providing a little fluid.
What are the effects of running on an empty stomach?
Fasted running means heading out shortly after waking up, around ten hours after dinner. With low blood sugar and glycogen, your body draws mainly on fat. It’s also a handy way to fit in a run before work.
What should I eat in the week before a marathon?
From 10 to 3 days out, keep a balanced diet: starches, lean protein, cooked vegetables, ripe fruit and omega-3-rich oils. Then nail your carb loading and choose easy-to-digest meals the day before and on race morning.
What is maltodextrin used for in endurance sports?
Maltodextrin is a starch-based carbohydrate powder you mix with water, easy to take in and digest. It tops up your glycogen stores before, during or after exercise, especially in the week before a race.
What role do electrolytes play in running?
Electrolytes (sodium, potassium, magnesium, calcium) maintain your fluid balance, enable muscle contractions and carry nerve signals. You lose them through sweat: on long efforts, water alone isn’t always enough.
Does coffee make you run faster?
Caffeine is a stimulant that improves alertness and delays the feeling of fatigue, and it may boost endurance. Its effect depends on the dose: in large doses, it was considered a doping product until 2004.
Recovery and injuries
Here are the most common questions about recovery, cramps, pain and preventing running injuries:
How do I recover after a marathon?
Even if nothing hurts, give yourself time: soreness often peaks one or two days after, and deeper fatigue lingers once it fades around day three or four. Don’t rush into another hard effort.
How do I recover after a race?
Right after the finish, drink and eat some protein and carbs, then walk or jog for 5 to 15 minutes, without stretching. For the rest of the day, rest and keep hydrating before setting your next goal.
How do I recover after a training session?
Rely on three pillars: eat a snack rich in protein and carbs within an hour of your session, drink throughout the day, at least 1.5 litres of water, and get enough sleep.
How do I avoid cramps during a marathon?
Cramps often strike in the last 10 km. To avoid them, hydrate properly, take care of your nutrition, prepare your muscles in training, listen to your body during the race and choose the right gear.
How do I prevent cramps in trail running and ultras?
Cramps mostly occur beyond 30 km, on steep climbs or technical descents. Add strength and conditioning, progress gradually, stay hydrated, balance your electrolytes and choose the right gear.
How should I manage a running injury?
Pain is a warning sign: don’t run through it. See a sports doctor or physiotherapist, then use the break to take stock of your fatigue, stress, sleep, diet, hydration and shoes.
How do I avoid blisters when running?
Choose shoes in your size, neither too big nor too small, and don’t lace them too tight, as your feet swell during long efforts. Never wear brand-new shoes for the first time in a race.
What should runners know about plantar fasciitis?
Plantar fasciitis is an inflammation under the arch of the foot or at the heel, often linked to unsuitable or worn-out shoes and hard surfaces. See a health professional for a proper diagnosis and treatment.
What causes shin splints in runners?
Shin splints are an inflammation of the membrane surrounding the shinbone, often caused by too sharp an increase in training load or unsuitable shoes. Ease off and see a health professional.
What is iliotibial band syndrome (ITBS)?
ITBS is friction of the iliotibial band on the outside of the knee. At the first warning sign, stop to limit the inflammation and see a health professional for appropriate treatment.
How do I get rid of a side stitch when running?
Side stitches mostly affect beginners, runners returning after a break or after a nutrition mistake. If one hits, slow down and press on the painful area (liver on the right, spleen on the left) while breathing faster.
Trail running and ultra trail
Here are the most frequently asked questions to prepare for a trail race, understand elevation gain and progress on longer formats:
How do I build a trail running training plan?
Build your plan around the distance, elevation gain and your level, in three phases: base and strength work, specific hill and downhill work, then a taper in the last month. Increase elevation gain gradually.
How do I train for a 20 km trail race?
It depends on the profile. A runnable trail is prepared almost like a half marathon, on soft ground, while a very hilly course needs a lot of uphill work. Build endurance, but above all your vVO2max, on the flat and uphill, and your muscle strength.
How do I train for a 40 to 42 km trail marathon?
Adapt your preparation to the course profile: the more elevation gain relative to distance, the more you work on muscle strength. Endurance, running economy and power hiking are at the heart of the plan. On a runnable trail, it resembles road marathon training.
How do I train for a 100 km trail race?
Over 100 km, endurance, running economy and muscle strength are key. The more elevation gain, the more you strengthen your legs. On a runnable course, learn to protect yourself from the repeated impact.
How is positive elevation gain calculated in trail running?
Add up all the climbs on the course: that’s the cumulative positive elevation gain, or D+. For example, 200 m then 600 m of climbing give 800 m D+. It’s the trail reference, far more telling than the altitude difference between start and finish.
Which hill repeat workouts should I do for trail running?
Three key sessions: short hills for power, myocross to combine cardio and strength, and long hills for endurance. They strengthen your legs, your heart and your mental toughness for trail running.
How do I improve my uphill performance in trail running?
Walk when the slope gets steep, from about 15 to 20%: you spare your heart and muscles so you can last longer. Even the best trail runners walk. To be efficient, put your hands on your thighs.
How do I run downhill in trail running?
Lean slightly forward rather than back, which puts less strain on your quads. Get your muscles used to it gradually, limiting long steep descents at first, as this eccentric effort often causes soreness.
What is the ITRA Performance Index?
It’s a performance index calculated by the International Trail Running Association, out of a maximum of 1,000 points. It compares your time with a theoretical maximum performance based on distance and elevation, so you can compare your races or other runners.
What is the difference between the UTMB Index and the ITRA Performance Index?
The UTMB Index uses the original ITRA calculation method, created by Didier Curdy. ITRA rebuilt its own method through reverse engineering: both scores, out of 1,000 points, are close but not identical.
How does the UTMB World Series work?
It’s a worldwide circuit of races whose finals are the OCC, CCC and UTMB. To qualify, you need at least 1 Running Stone from the last 2 years and a valid UTMB Index for the target distance.
What mandatory gear should I check before a trail race?
First follow the list set by the organisers, as mountain weather can change very quickly. It often includes a comfortable trail pack, ideally with a built-in whistle. The key is to prepare your checklist ahead of time.
How should I fuel during a trail or ultra trail?
Start eating within the first hour rather than overeating before the start. Vary what you take in to avoid overloading your stomach with food that is too sweet or too acidic. Drink well, but not too much.
Should I run with poles in trail running?
They become useful on technical races with a lot of elevation gain, usually from 30 km, or if you walk as much as you run. Uphill, they take load off your legs. Downhill, they give you stability.
Shoes, GPS watches and gear
This section covers common questions about running shoes, GPS watches and useful accessories for runners:
How do I choose the drop of a running shoe?
Drop is the difference in height between the heel and the forefoot of the shoe. Most running models have a drop between 0 and 10 mm, often measured on a size 43 (EU). It’s one selection criterion among others.
How do I identify my pronation type?
Seen from behind, if your foot, ankle and calf are aligned, you have a neutral stride. If your foot rolls inwards, you overpronate. If it tilts outwards, you supinate. The wear on your shoes gives good clues.
How do I choose a GPS running watch?
Choose it based on how you run and how you want to track your pace and progress. Bear in mind that its average accuracy is about 1%, or 10 m per kilometre, and instant speed is rarely reliable.
How do I use my watch’s heart rate monitor in training?
Your watch’s heart rate monitor helps you check the intensity of each session. Learning to read it lets you optimise your training and improve your running performance.
What gear do I need for a marathon?
Focus first on shoes with good cushioning and support, suited to your stride and tested in training, for example on a long run. Also think about compression, hydration, sunglasses and your kit in case of rain.
The RunMotion Coach app
Find here the questions about the RunMotion Coach app, the Premium version and exporting your sessions:
How do I use the RunMotion Coach app?
When you download the app, a conversation with your coach lets you share your experience and race times to get accurate paces. Then add your email in My Profile so you can recover your account if you change phones.
What does RunMotion Coach Premium add?
Premium enriches your plan: advanced settings, guided strength and conditioning sessions built into your plan, stretching, mental preparation, nutrition tips, and cycling, swimming or skiing sessions to complement your running. You can try it free for 7 days.
How do I choose an online running coach?
An online coach can build your personalised plan, advise you on nutrition and keep you motivated. Check their experience, qualifications and the type of relationship offered, from daily follow-up to occasional check-ins.
Where can I find RunMotion help and support?
RunMotion Coach customer support is available at support.run-motion.com. You’ll find help articles there, for example on connecting your watch, exporting your sessions or managing your Premium subscription.
How do I import my activities from Garmin, Suunto, Polar or Coros?
Authorise RunMotion Coach in the settings of your partner app or watch: your activities then sync automatically, usually in under 5 minutes. If an activity is still missing after 48 hours, add it manually from the session.
How do I export a session to my Garmin watch?
Connect Garmin once from My Profile, in the My RunMotion tab, under export settings. Then export a week with the Watch icon or a single session with Export, and sync your watch with Garmin Connect.
How do I export a session to my Apple Watch?
With an iPhone on iOS 17 or later and an Apple Watch on watchOS 10 or later, connect Apple Watch – Workout in My RunMotion, under training plan export. Then export the session and start it in your watch’s Workout app.
How do I export a session to my Polar watch?
Automatic export to Polar isn’t possible yet, because Polar doesn’t offer it. You can, however, schedule your session manually in Polar Flow by following Polar’s guide.
How do I export a session to my Coros watch?
First connect your Coros account from My Profile, in the My RunMotion tab, under export settings. Then export a week with the Watch icon or a session with Export. It appears in Coros under Progress, then Training Plan.
How do I activate my RunMotion Premium subscription?
If you subscribe through the App Store, Google Play or go.run-motion.com, Premium activates automatically. If you received a code by email, as a gift card or with a race entry, activate it at run-motion.com/code.php.
How do I cancel my Premium subscription?
Cancel on the platform where you subscribed: on iPhone, go to Settings, your name, then Subscriptions. On Android, use Google Play; on Huawei, AppGallery. On go.run-motion.com, log in and choose Manage subscription.
How has my training program been built?
The content of RunMotion programs has been designed by qualified and recognized coaches. An algorithm, developed by one of our geek runners in collaboration with our coaches, allows to manage the structure of the program and its adaptability according to the information transmitted by the runner.
How are my other races taken into account?
The training program focuses on the main objective. The other races are added in the program and the training around this intermediate race is lightened to arrive in good conditions for the race.
How are the training paces calculated?
Depending on your past race times ⏱, I can predict performance on any distance you could run and the pace of the training matches the corresponding race pace. From these times, I am able to calculate your endurance and your velocity at VO2max. The more race time you enter and over different distances, the more the prediction and therefore the training pace will be accurate. If you do not enter a past chrono, I will only give you intensions of intensity. The times taken into account for the calculation are those between 6 minutes and 5 hours of effort. In addition, if you have entered a target time in your main goal, the training pace will gradually go from your current level to the target time
How is the equivalent heart rate calculated?
When you run, the heart rate changes almost linearly with the speed, up to your maximum heart rate. It is therefore possible for each pace to calculate your theoretical equivalent heart rate. In reality, the heart rate will vary slightly depending on the type of surface you run on, the weather, your fitness and is therefore indicative.
This is the first time I have been asked for my resting heart rate for training paces, why?
If you want to use the indications of your heart rate monitor, it is necessary to know your resting heart rate and your maximum heart rate. Indeed, when stopped, your speed is nil but your heart rate is not nil (or otherwise it’s not good sign ). The reserve heart rate (max HR – resting HR) evolves almost linearly with the speed and thus makes it possible to establish a correspondence between heart rate reserve and speed. So you can throw the last magazine that speaks in term of % maximum HR
Why are you asking me if I’m doing other sports?
In the description of the sessions, depending on the other sports you practice and the number of sessions per week, I will indicate you what training you can be replaced. For example an endurance run by bike or swimming
Why is my training unblocked week by week?
Patience, everything in its own time! Focus on the current week, and the workouts for the following weeks will be tailored to your post-session feedbacks.
I could not run every single workout of my training plan, is it bad?
No, it’s sometimes more beneficial to have a rest day if you’re tired or have replaced a session with another physical activity. If 90% of the plan has been followed, there is a good chance that you will achieve your goals on D-Day.
How do I plan my intermediate goals before my main goal?
The ideal is to do the last intermediate run 2 weeks before the main goal to keep the mental and physical freshness. I recommend you to do a maximum of 2 competitions a month, except for a few exceptions.
Can I change my availability each week?
Yes In ‘My Profile’, choose your training days for the current week in ‘My Workout Days’