Welcome to RunMotion Coach’s Frequently Asked Questions page. Here you’ll find answers to the most common questions about running, training plans, pace, VO2max, marathon, trail running, recovery and nutrition.
Browse the sections below to find the topic you’re looking for and click on a question to read the full article.
Starting running
Find here the most common questions for beginner runners, getting back into running, and building a solid foundation:
- How do I restart running after a break or injury?
- How do I train for a 5K park run?
- How do I train for a 10K?
- What running program should I follow to lose weight?
- Running or walking for weight loss: which is best?
- Is running good or bad for your health?
- How can I run faster and longer?
Pace, speed, MAS and VO₂max
Browse the most useful articles to calculate your pace, predict your race time, estimate your Maximal Aerobic Speed (MAS) / vVO₂max, and better understand your running intensity:
- How do I calculate my running pace and average speed?
- How do I calculate my training pace?
- How do I calculate my split times for a marathon or any race?
- How do I calculate my MAS with or without a test?
- How do I use a MAS table to calculate training paces?
- How are MAS, endurance and VO₂max computed?
- What are running intensity zones?
- What is the relationship between MAS percentage and heart rate?
- How can I predict my race performance for 10K, half marathon or marathon?
- How do I convert km/h to mph?
Running training and progression
These articles help you better structure your training, improve steadily, and understand key workout concepts:
- What is anaerobic threshold running?
- How should I organize my training by intensity zones?
- How do I set the right pace for each training session?
- How do I convert MAS into session paces?
- How can I estimate my potential over different race distances?
- What is fartlek training?
- How is training load calculated?
- How do I improve my 5K performance?
- What is critical speed in running?
- What is the Yasso 10x800m marathon workout?
10K, half marathon and marathon training plans
Explore our main training-plan pages and race tools for road running goals:
- How do I start training for a 5K or 10K?
- How do I prepare for a half marathon?
- How do I prepare for a marathon?
- How do I calculate marathon split times?
- What finish time can I target for my next race?
- Can I train for my next marathon with RunMotion Coach?
Trail and ultra-trail
Here are the most common questions about trail running, elevation, poles, ultra-trail preparation and UTMB World Series:
- Is RunMotion Coach suitable for trail running?
- Where can I find all your trail running articles?
- How do I prepare for a 100 km trail race?
- What is grade adjusted pace (GAP)?
- How do I run effectively with poles in trail running?
- What strength and conditioning workouts should I do for trail running?
- How does the UTMB World Series work?
Strength training and complementary work
Find out how strength training fits into your running plan and why it matters for performance and injury prevention:
- Does the app include strength training?
- Why is strength and conditioning important for trail runners?
- Can I combine running with cycling, swimming or other cross-training?
Nutrition and recovery
Browse our most useful articles about fueling, hydration, recovery and injury prevention for runners:
- What should I eat before a marathon or trail race?
- How should I fuel during a marathon?
- How should I fuel for a half marathon?
- How do I recover after a marathon or long effort?
- How do I prevent cramps during a marathon?
- How can HRV help monitor recovery and fitness?
- Can compression boots help recovery?
App, Premium and support
Browse the most common questions about the app, Premium version, watch sync and customer support:
- How does RunMotion Coach work?
- Why should I go Premium?
- Is RunMotion better than other running apps?
- Can I adapt my training plan to my own schedule?
- Can I sync the app with my GPS watch?
- Which GPS watch brands are compatible with RunMotion Coach?
- Where can I contact support if I have another question?