User Guide: How to take full advantage of RunMotion Coach?

The RunMotion Coach app was created by 3 high-level coaches and runners to enable anyone to achieve their running goals and to develop their fitness. We present a guide for using RunMotion Coach to help you to take full advantage of all the features of the app.

‘Welcome Conversation’ in RunMotion Coach

When you download the app, you meet your digital coach. This allows us to find out more about your running background and your level if you tell us about a race you’ve done recently. This race, as well as others that you can add in “My Profile”, allows us to estimate your velocity VO2max (vVO2max) and your endurance (when you have at least two) in order to give you the right training paces.
After this initial conversation, remember to enter your email address in “My Profile” -> “My RunMotion account” to be sure to find your account if you change your phone or if you drop it during a running session 😉

Define your first goal

In the “Objectives” tab, define your first goal! We have two types of objectives on RunMotion Coach: a main goal and intermediate goals.

The preparation is focused in your main goal. When you define intermediate races, the training in the days before and after the race is reduced to arrive relatively fresh for your race and recover properly.

We recommend you to set a maximum of 3 to 4 main goals per year and that you set them at least 2 months apart. Intermediate goals might be a half marathon for example, if you are preparing for a marathon in 3-4 months.

Sometimes training plans are 8 or 12 weeks, but in RunMotion we don’t really work like that because it is rare to enter your goal exactly 8 or 12 weeks before your run. If you start for example 17 weeks before your race, you will first have a period more focused on speed, then you will get back to your main objective 12 weeks before the race. If you start 7 or 9 weeks before your goal, you also don’t have to worry about how to adapt.

In any case, the last 2 weeks before a main goal are easier in order to be fresh and raring to go for your race!

Discover your training plan each week

Every week, you’ll receive your training program! Let us know how fit you are and your availability.

From 3 training sessions per week, you can indicate when you want to position your long run and your interval sessions. In general, you should avoid having 2 hard sessions 2 days in a row.

Each session, find out the coach’s advice (in Premium only or in the Discovery period the first 14 days after the download). You can also alter his personality in “My profile” depending on whether you want a positive, authoritarian or philosopher coach!

For each session, if you have entered some past races, we set you a target pace. The training paces calculated in RunMotion Coach depend on your vVO2max and your endurance, and for fundamental endurance we have set a pace at 60% of the vVO2max 

If you have entered your maximum and resting heart rate in “My profile”, we also indicate the corresponding heart rate zone. The pace is intended for flat and not very technical terrain, so if you are on a trail, your heart rate is a better indicator.

For the trail, we indicate a target elevation every week if you have a trail race as your main objective within the next 4 months.

Indicate how the training went, and the coach recalculates your next weeks based on your feedback. If you miss a session, it’s okay. It happens. The coach recalculates based on a trend over several sessions.

Find each of your sessions in “Results”

In “Results”, you will find all your recently completed training. Connect your Garmin, Suunto or Polar GPS watch or the Strava app in “My profile” -> “Connect a tracking App” to synchronize your next activities in RunMotion Coach.

Each of these providers has specificities. Strava allows access to past activities, while GPS watches only give access to future activities. The GPS watches allow us to have the data second by second, whereas Strava, only by laps. 

Overall there is not much difference between connecting a GPS watch and Strava. Personally, I have Garmin and Strava, and I connect Garmin. If 2 services are connected, we display the activities from the GPS watch.

Note that GPS watches do not notify us a change in the activity, whereas Strava does. For example, if you change the title or type of activity in Strava, you’ll get the change in RunMotion Coach, but not if you change the title in Garmin, Suunto or Polar.

You can also enter an activity manually in “Add an activity”.

Each diagram displays the weekly training load, a unit that allows you to take into account all the sports activities you do (running, cycling, swimming…).

With this guide, you should have a good overview of how the RunMotion Coach app works. Lots of other surprises await you in the app, in particular the coach’s messages which will keep you on your toes 😉.