Optimal training for your target competition – How running.COACH prepares you for your competition

The goal of running.COACH is to optimize your training and adapt it to your specific requirements. Not only your current performance is taken into account, but also the training days available to you (number and time) and your individual running goals. The following blog post can serve as a guide on how to get running.COACH to optimally prepare you for your running goals.

Step 1: Set a suitable target

Select an appropriate run. Make sure that the target is realistic. So if you can run 30 minutes without stopping at the moment, then a marathon in 3 months is probably not very realistic. In this article we use the Grand-Prix von Bern as a training goal – running.COACH is supposed to build up the form based on this event.

Step 2: Define your running target in the settings

Log in at www.runningcoach.me and then click on the “Training settings” tab. At point four, first select “Participation in competitions” as your primary training goal (from the drop-down list) and then click in the empty field below. If your training goal, in our case the Grand-Prix von Bern, is stored in our database (there are more than 400 running events stored in Switzerland alone), it will appear as a selection after you have entered a few letters. Select the desired distance (21.1km).

Step 3: Determine the priority of your race

In order for the plan to be optimally aligned with the Grand-Prix von Bern, you must give it the highest priority level. When planning your training, the plan is ALWAYS based on the next race with the highest priority level. If you have not defined a race with the highest priority level, a general training plan will be calculated for you, which is NOT specifically geared to one of your registered races with priority level 1 or 2. After the Grand-Prix von Bern has been assigned priority level 3, the entry must be confirmed by clicking on the diskette symbol and the plan must be regenerated.

Step 4: Determine your preparation program

On the way to your goal, it may be useful to schedule a few preparatory competitions. For the different distances we recommend the following program:

5 km:

• 2-3 preparation races spread over the last 8 of the 12 weeks of preparation.
• Last competition 7 days before the main competition, maximum 3.000 m.
• Competition distances will decrease towards the competition – later increasingly. For example 10.000 m, 5.000 m, 1.500 m, 3.000 m, and main competition.

10 km:

• 2-4 prep races spread over the last 10 weeks of the 14 weeks of prep.
• Last competition 7 days before the main competition, maximum 5.000 m.
  Competition distances decrease towards the competition, final competition shorter. For example: 15.000 m, 10.000 m, 5.000 m, 5.000 m, and main competition.

Half marathon:

• 3-4 prep races spread over the last 12 of the 16 weeks of prep.
• Last competition 14 days before the main competition, maximum 10.000 m.
• Competition distances will increase towards the competition, final competition will be shorter. For example 5.000 m, 10.000 m, 15.000 m, 10.000 m, and main competition.

Marathon:

• 3-4 prep races spread over the last 14 of the 20 weeks of prep.
• Half marathon as a “compulsory element”, ideally four weeks before the main competition.
• Last competition 14 days before the main competition, ideally 10.000 m.
• Competition distances increase towards the competition, final competition shorter. For example 10.000 m, 15.000 m, half marathon, 10.000 m, and main competition.

Step 5: Integrate the preparation competitions into your plan

Enter the preparatory competitions in the settings in your plan. Proceed in the same way as in points 2 and 3, but then define the priority as level 1 or 2. Recalculate the plan. The practical search functions of our running calendar can be of great help in your search for a suitable preparation run.

Your plan is now optimally aligned with your target competition. If you now stick to the guidelines, (almost) nothing can go wrong.