To make using running.COACH as easy as possible, we recommend Garmin users to use the direct connection between running.COACH and Garmin Connect. In this way, you can download workouts to Garmin directly after you have completed them, as well as download your running.COACH training plan (upcoming workouts) to your watch. How this works is described below.
Update: To replace the manual fit-file downloads, your running.COACH workouts are now automatically downloaded to your Garmin Connect account. The next 7 training days will be downloaded to your Garmin calendar and, after synchronization, to your Garmin watch. The training download method, which is described in point 4 below, still works, but is no longer necessary due to the automated process.
The impact of the coronavirus has extended far beyond those who have become infected and has changed how everyone lives their day to day life. In these unfamiliar times, amid a global pandemic, it is important to remember that we will get through this and amazing things can still be accomplished. running.COACH teamed up with orienteering world champion Matthias Kyburz setting out to prove this by breaking the 50 kilometer treadmill world on Thursday April 16th record while helping raise money to for the COVID-19 crisis.
Schools will remain closed for a few more weeks. However, lessons must continue. Physical education and sports are an important part of the curriculum and this must continue during the closure as well. As a teacher, it can be challenging to still achieve the learning goals. We would like to do our best to support teachers with this challenging time.
In this blog post we describe how you can use running.COACH for your lessons.
After your registration you will receive access to our coach backend and a voucher code for your students. All students must register themselves per 1). Browser https://runningcoach.me/ or 2.) via Mobile APP and can use the promo code.
The code can also be redeemed after you have already registered:
1) The voucher code can also be redeemed after registration at the subscription purchase page.
2.) The code can also be redeemed in the APP later under Settings/My subscription/Voucher.
As soon as the code is redeemed, the voucher will be assigned to you as an ‘athlete’ and you will have a coach-athlete connection.
Functions of running.COACH
At the beginning it is important to know what running.COACH can offer to every single runner and which settings are important. You can read more about this on this blog post.
Training together for a goal
A running.COACH training plan is very personal and individually tailored to each person. An advantage of this characteristic for whole class is that everyone is challenged according to his/her own possibilities. This means that everyone receives training guidelines which are optimal for his/her own performance level.
However, the teacher can and should set training goals and give tasks.
1.) We want to take part in a 5km run together on 1 May 2020. All of us are training for this. to set this up students will enter details as follows: -> my account -> Parameters -> 4). My goal Goal: “Participation in competitions” Competition in the database: 1.5.20 Virtual Race May 2020 – 5 km (highest priority) * In order to determine the current performance level, all of them will do their own test run over 3km until next Tuesday: Add a separate target competition “Test Run”. Distance 3km, altitude up 0m, altitude down 0m. Priority low (fun race)
Everyone completes three** training sessions per week
Try to spread the training days as well as possible over the week. -> For training settings point 7). Training days
*running.COACH running calendar: In the calendar you can find countless running competitions all over the world. At the moment many of them are cancelled. We have now added a virtual race on the first day for the next 4 months with 5 distances from 5km to marathon. So you can agree on a final race and train based on it.
** Note: Alternatively you can also do your training on a bike. Please note the duration for the alternative sports in the training description.
2.) Besides running training, do the exercises suggested in addition to running training. You will find them at the end of the training description.
E.g. strengthening exercises. You will surely find many exercises which you do not know yet. You can also find more exercises on the Youtube channel of running.COACH. E.g. this series of strengthening exercises by Paula Radcliffe, multi time world champion and former marathon world record holder. Every time you do exercises, you can also add them to the running.COACH plan as additional training.
3.) Running is much more than just putting one step before the other. To run as energy efficient as possible, a good running technique is also important. An optimal running technique has to be learned. At running.COACH there are also exercise guidelines for certain training sessions. You can also find additional exercises on the Youtube Channel, presented by Judith Wyder, orienteering world champion and trail running star.
Learning Goal Check
Students are now conducting the training according to plan. The easiest way to run is with the APP. For all who have a GPS sports watch, you can log your training with it. The Mobile APP is basically sufficient. But the web version offers more functions and an even better overview of the whole training.
You as a teacher can now also check if the training has been done at all by the students.
Theory running and endurance training
Here at running.COACH Blog we have hundreds of articles on all kinds of running topics and endurance sports in general. Why not pick out interesting articles and make them available for reading
Maybe you have some additional ideas? You can also use the comment function here!
We are happy we can support you during this time! The running.COACH Team
The closure of schools and educational institutions sometimes make it difficult to organize physical education at a distance. The running.COACH team would like to make its contribution to bring movement into the corona time despite the absence of lessons. The app offers pupils and students the possibility to create an individually adapted training program and lets teachers view the completed activities afterwards.
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.
Running experience – Tell running.COACH how long you have been running regularly.
Current running ability – tell running.COACH how long you can run without taking a break
My Running Level – This is where the basic value for calculating your training speed and predicted time is stored. First choose whether you want to enter a running distance or a performance test as reference value.
I did a performance test: Enter the anaerobic threshold (km/h) that was determined during the performance test. Add also the date of the test
I ran a test course: Under “distance”, choose a distance that you have run in the past at competition speed (!) Then add the time and date you ran it. If you click on the button “Different distance”, you can enter an individual distance AND add the vertical meters. The distance and hills will then be included in the calculation.
My goal – Define your running goal. First choose one of the basic settings “Beginner”, ” Physical health” or “Participation in competitions”. With the first two options, running.COACH will create an entry plan or a basic plan, which will either introduce you to running training (beginners) or help you to improve your general fitness level (health). If you choose “Participate in competitions”, the plan will be told how the plan should be structured in terms of time (date of the competition), which training distances are suggested (competition distance), whether a mountain running plan should be created (number of vertical meters) and whether the plan should be specifically designed for this competition or not (priority). THE PLAN IS ALWAYS SPECIFICALLY GEARED TO THE NEXT MAIN COMPETITION. If no main competition is entered, a general fitness plan is suggested. Save the plan by clicking on the diskette icon on the right hand side: How should I plan competitions for different distances? How do I enter a target competition
Longest training – Once a week a long run will be scheduled. Here you choose on which day this unit should be done.
Most intensive training session – Here you choose on which day intervals should be scheduled. You can also let running.COACH choose the best possible day (recommended).
Training days – Determine the days on which you can and want to train. ATTENTION: All the days and half days listed are training days. Do not enter when you could train, but when you want to train. Helpful link: How often should you train?
Holidays – Interruption – If you have planned training interruptions, you can enter them here. Then no training will be displayed during this time. Running.COACH will assume that you will be active but do not want to do any planned workouts. If you do not train at all, it is better to enter the planned training with the reason “Cancel”. This way, after several missed days, you will be given a plan to get back on track.
If you have taken out insurance, you can have your subscription paused if you have a longer break. To do so, please contact us at firstname.lastname@example.org.
Personal data – Enter your basic data. The information on maximum and resting heart rate is particularly important. ONLY IF BOTH ARE GIVEN, THE PLAN CAN PROVIDE INFORMATION ON THE PULSE RANGES FOR THE TRAINING SESSIONS.
Now click on “Generate training schedule” to receive your training plan. Changes can be made at any time using the “Settings” button in the header. AFTER EVERY CHANGE THE PLAN HAS TO BE GENERATED AGAIN. Only future planned training will be changed, the past will not be affected.
Now you have your first training plan. Congratulations. Actually you are ready to start. But there are still a few features that make your training easier.
Connect your GPS watch
In order for running.COACH to dynamically adapt your personal training, it is important that you enter your completed training sessions as accurately as possible in running.COACH. The easiest way to do this is to upload them with the help of a GPS file or train directly with the running.COACH app (Android / iOS).
You can synchronize the following training applications / watches with running.COACH. Click on the link to get the corresponding instructions:
To the left of the calendar (as soon as a training is selected) an overview of the most important key data of the training is displayed. Click on a training unit in the calendar to get an overview of the corresponding training.
Heart rate Training form – Date – Training duration – Distance – Pace in min/km and km/h (refers to the hard intervals and not to the training average for hard sessions) – Heart rate
Change the view between calendar and list view
Detailed view of the training
Change the sport
Change the type of training (i.e. Interval, Recovery, etc.)
Change training data such as time and distance
Enter a training title
Input of running equipment (to monitor the kilometers run with a specific shoe) and running surface
Disclosure of subjective feeling
Training videos on related topics such as warm up, stretching and technique
Goal and purpose of the training
Alternative sports: How long does an alternative sport have to be performed to achieve the same effect as running?
The statistics page gives you an overview of the past training weeks and shows you at the same time your performance development during your competitions. For each race the anaerobic threshold is calculated, which allows you to compare different distances and runs with altitude meters.
The running calendar gives you an overview of upcoming running events for which you can prepare for with the help of running.COACH. The practical search function lets you filter the calendar by name, date, country, distance and altitude. Runs can easily be added using this form.
Our running race calculator gives you an indication of the target time you can set for your next running competition. Factors such as the number of meters above sea level (performance decreases with altitude), the distance, profile of the run, and your basic speed are taken into account. In addition to the running time forecast, a detailed kilometer split time table is also created. Runs can be easily added using this form, but it is mandatory to attach a GPX file.
Track Shoe Distance
In order to keep track of the distance run and the number of training sessions completed with a particular pair of running shoes, and thus to know when to change them, you can assign a particular pair of shoes to each training session.
Click on any workout to add / track a running shoe and then go to the details page (“Edit + Info”). On the detail page you can click on the pencil under “Additional Information” -> “Gear”.
An overview of former and active running shoes appears with the option to archive former shoes (so that they are no longer displayed in the overview – they can be made visible again at any time) or to add new shoes. Click on “Add new gear” to add a shoe to the selection.
In the upper part of the form you enter the general information regarding your running shoes. In the database many shoe models are already pre-stored. So if you enter the shoe brand, you will get suggestions in the drop-down menu. Click on the suggestion, so that you can also receive suggestions in the “Model” field. You can enter the color of the shoe or any other distinguishing feature (especially good if you have several shoes of the same model). If you plan to do most of the training with the same shoe, define it as “default “. This will automatically select it.
You can get more detailed information by moving the mouse over the “?” symbols.
After you have clicked on “Add”, your shoe will appear in the overview. All entered and not archived shoes can now be selected in the drop down menu under equipment. From now on, the default shoe will be automatically assigned to each running training session without your intervention.
If you are not able to do a training because of a brief illness or injury, a rehabilitation plan will be proposed which takes into account the break in training.
Click on the unit you missed, then click on “Cancel” – then you can enter the reason for the training interruption. Do this on the day you return to training (for all missed sessions). If you missed 4 or more sessions in a row, you will be offered to enter a rehab plan (refresh the page if no message regarding rehab plan appears after 4 missed sessions).
Synchronization of the training plan via iCal with your personal calendar
running.COACH offers you the possibility to synchronize your running.COACH account with your personal calendar via iCal. Your workouts will be automatically added to your agenda – you will be charged for the duration of your workout plus 30 minutes for moving.
You can read about how to connect in this blog post.
Correct recording of interval workouts
In order for your interval training to be read correctly, running.COACH relies on you to record the training “correctly”. First of all it is important that the automatic lap function of your watch is deactivated (normally set to 1km). You would then have to stop an interval workout as follows (using the manual lap function of your watch)
Warm up – press lap – 1. interval – press lap – pause – press lap – 2. interval – press lap – pause – press lap – 3. interval – press lap – … – press lap – cool down
With the running.COACH app you can use running.COACH on the road. Plan, track or log your training. Everything you enter in the app is synchronized with your online training plan.
2) FAQ about the functionality
How do I postpone a training session?
A workout can be postponed to a desired day by drag & drop. Simply click on a workout and drag it to the corresponding day. This can be done in the list view as well as in the calendar view.
How do I edit the duration of a competition?
Click on the race and then on “Edit + Info” in the column on the left to get to the detailed view. Click on the pencil on the left above the table with the times you want to edit.
What do I do after an injury? The rehab plan.
After illness or injury you can proceed as follows. Click on the unit you missed, then click on “Cancel” – then you can enter and save the reason for the training failure. Do this on the day you return to training (for all missed sessions). If you have missed 4 or more sessions in a row, you will be offered to enter a rehab plan.
Why are my Long Jogs so short?
First check which run is entered as the target competition (priority level 3). The plan is specifically geared towards the next main competition.
Our long runs are limited to 3 hours. We are of the opinion that after three hours the relationship between additional training effect and increasing risk of injury (overloading) is no longer correct. We do not want to take responsibility for this. But if you feel that you need longer runs, you can extend a Long Jog once in a while.
Why are no pulse ranges displayed?
In order to get the heart rate settings, you must have entered the value for both resting heart rate and maximum heart rate in the settings.
Where can I enter my target time?
A target time cannot be entered in running.COACH. This is because some users would probably overestimate themselves, get a too hard program suggested and could get hurt as a result.
However, you will receive a prognosis that tells you how your target time could look like during normal training. The answer to the question “how fast can you run?” in the settings is crucial for this prognosis. Of course you can play and experiment with this. So you can try to bring the prognosis to your target time with this setting.
Should I train by pulse or pace?
The detailed answer to this question can be found here.
The training is too intense for me, what can I do?
First check if your training settings are still up to date. It is worth running a competition or test run from time to time and updating the information with the result.
If you find a single training session to be too intense, you can adjust it manually by clicking on the “-” symbol at the intensity in the training overview. This will reduce the duration and intensity of the session.
How do I deactivate the automatic renewal of the subscription?
You can do this in your settings under “My account” -> “My profile” -> “Notifications”.
How do I get a mountain running plan?
If you enter a mountain run as a training goal in your settings (with the highest priority level), then running.COACH will create a customized mountain run plan for you. This will start when you enter the specific preparation phase for the competition (i.e. about 5 months before the competition). Pay attention to the small mountain run icon in the training title above the training overview. If you move the mouse over it, additional tips will be displayed.
Can I start training earlier after my main competition?
The detailed answer to this question can be found here.
Delete a training
A training unit can be deleted on the overview page. Click on “Cancel” and then either choose a reason why the unit could not be executed or delete the training from the calendar completely.
To delete the uploaded GPS file, you can go to the details page to remove the file in the lower right corner.
running.COACH offers you the possibility to synchronise your running.COACH account with your personal calendar via iCal. Your trainings will be automatically copied to your calendar. In the following, we will show you how to establish an automatic synchronisation:
Copy the URL for your running.COACH calendar
Log in to your running.COACH account
Click on “export calendar” below the calendar
3. Copy the URL into the clipboard
Log in to your Google account and choose the calendar. Then click on the “+” symbol under “more calendars”
Choose the option “via URL”
Insert the URL of your running.COACH calendar
Changes in your plan will be updated in Google at least once a day.
Subscription of calendars on Mac
It works almost like the synchronisation with the Google calendar explained above. You can find a detailed description here:
Time and time again the question arises as to which method is best suited for intensity control intraining: Pace, heart rate or instinct? We discussed this complex topic with sports scientist and lecturer (e.g. for athletics and endurance training) at the Institute of Sports Science at the University of Bern, Roland Schütz.
Basically, endurance training is about wanting to complete your units in certain intensity ranges. Sometimes the goal of training is to push yourself to your limits, while other times you consciously do a more relaxed training. But what is the most suitable method for monitoring this intensity? Some people think that this is easiest with the heart rates, while others prefer to orient themselves towards the speed and again others rely entirely on their gut instinct. In this interview, we aim to explain why the different methods are difficult to compare and when which method might make more sense.
How can the heart rate and tempo values for the different intensity ranges be determined?
For both methods, the intensity ranges must first be determined individually. The main goal is to determine the anaerobic threshold (when the body can no longer break down the lactate produced in muscles, cells and blood quickly enough and it starts to accumulate). This threshold can be determined by specific tests. There are several variants. The most common are the lactate level test and the Conconi test. The lactate level test measures your heart rate values and the amount of lactate in your blood as your intensity levels increase, which can be used to determine your anaerobic threshold heart rate and speed (corresponding to the limit between intensity zones 4 and 5), your maximum pace and the heart rate and speed zones for the intensity ranges 1-5. In the Conconi test, you run a certain distance (25m, preferably on a 400m track) several times in a row, increasing the pace slightly each time. Here, too, you run until you are completely exhausted. The heart rate curve can be used to estimate the anaerobic threshold and thus determine the heart rate and velocity rates for certain intensity ranges (however, the lactate level test provides more accurate results). For an estimation of the threshold pace (not the heart rate!), a 30′-tempo run or a maximum 30-minute competition on a flat track is sufficient. The average pace of the run is a good estimate value for the anaerobic threshold.
What are the advantages and disadvantages of intensity control according to heart rate?
Advantages: Heart rate control is particularly suitable for zones 1-4, where the heart rate increases linearly with increasing intensity and a relatively wide heart rate range can easily be assigned to a certain intensity range. The heart rate also tells me in hilly terrain or in headwinds whether I am loading in the desired intensity range. The estimation of training loads on varied routes is thus possible.
Disadvantages: Interval trainings in zone 5 can hardly be controlled with heart rate, because the heart rate always lags a moment behind the load (the shorter the loads, the more difficult). In addition, the HR is always in the range of HRmax anyway at the end of interval training in zone 5.
What are the advantages and disadvantages of intensity control according to pace?
Advantages: A speed control makes sense if you want to determine your position (i.e. like saying: “today it was easy for me to run at this speed”). If you train for a certain competition goal (e.g. half marathon under 1h 30min), you can set clear speed targets for the intensive training on a flat course. During interval trainings (zone 4 and 5) you can set clear speed targets, or at least you can check whether the speed can be maintained up to the last load. This way you learn how to ration your energy.
Disadvantages: The intensity control with speed only works with a standardized lap, so that I can compare my run time, or on a flat course. On flat tracks I need a GPS clock or measured track markings. The accuracy of GPS watches for me is not yet beyond all doubt. The displayed instantaneous speed is often not correct (with my not quite cheap watch, deviations of up to 50 seconds per kilometer at constant pace are not uncommon…). On the other hand, average speeds over longer distances are quite good. Running by pace can also tempt you to try to set a record on your laps every time or to get a certain average mileage (even if you are in bad shape or in unfavourable conditions). This can tend to lead to too high intensity even for basic training.
The issue with the flat track also applies to heart rate control. Do I have to slow down the pace uphill so that the heart rate does not leave the desired intensity zone, or can I compensate with a below-average heart rate downhill?
If you want to stay in the intended intensity zone, you have to slow down and possibly even march. Uphill you are quickly in zone 3. This has to be considered when planning your training (consciously plan the basic training on hilly or flat tracks). Compensation is not possible. The average heart rate of a training on a hilly track doesn’t really say anything. Otherwise you could also compensate a tough interval training by the low heart rate in the breaks and when running out and it would suddenly only be a medium hard training. But that’s not going to give you accurate results.
BY THE WAY: In our running.COACH app there is the GAP function (“grade adjusted pace”), which converts the speed of your training lap to the pace you would have run on a completely flat track. This way you can easily compare your performance on different tracks! Have a look at the value on the right in the screenshot below.
What kind of intensity control do you suggest if you want to succeed in a race?
If you want to monitor a competition by heart rate, it only works for the first half of the competition. This way you can prevent starting too fast. In the first few minutes, however, you need to have a sense for the intensity, because at this point the heart rate does not always correspond to the performance. In the second half the heart rate is no longer a reliable control factor. Among other things, this is due to the so-called “cardiac drift”. The term stands for the increase of the heart rate with constant effort, caused by factors such as increased heat in the body. In principle, as for the competition tactics (concerning the rationing of your energy) on a flat track with no wind a control of the pace is suitable. If, however, after the first kilometer you notice that you have started much too fast, you will pay for this in the further course of the competition.
Is one option more suitable for beginners and another more suitable for advanced athletes?
If we assume that beginners do not immediately start with intensive training (rule: first increase the number of training sessions, then the length and only then the intensity) and do not yet have a good sense for intensity, heart rate control is suitable for them. It presupposes, however, that the ranges are individually determined as described above. Rules of thumb such as HRmax=220 age are useless in individual cases. For advanced users I would recommend: Primarily to train the personal sense for intensity, to control basic training from time to time with HR, from time to time – on standardized distances – also with speed. Interval training should predominantly be done with speed control. In general, an exact adherence to certain intensity ranges is less important for beginners than for athletes with a lot of training.
Both heart rate and pace do not take into account fluctuations in daily form or external conditions (e.g. heat, distance profile) enough. It would be better, as running.COACH recommends, to develop your sense of intensity so well that you can feel which intensity range you are running in. If you have a good body awareness and/or some training experience, you can usually do that well. However, heart rate and speed control can be used to check this sense of intensity. In basic training (zones 1-3) the instinct can be well supported by heart rate control (the pace can be an interesting additional information) and in intensive training (zones 4-5) it can be well supplemented with speed control (there the heart rate is the interesting additional information). Performance changes at constant heart rate or heart rate changes at constant pace can give longer-term indications of progress or problems (e.g. deficiency symptoms or overtraining).
If you train with running.COACH, you do not have to worry about whether you train sufficiently in the different intensity ranges, because running.COACH automatically calculates the optimal intensity mix for you (regeneration run, endurance run, interval, average speed, long jog). As long as you have filled in the settings correctly and your training is according to our recommendations, the different intensity ranges in your training are covered.
Roland Schütz is a 57-year-old former middle- and long-distance runner (personal best time at the Grand Prix of Bern: 51:24), today an orienteer. He is also a long-time trainer in medium and long distance running in the ST Bern, advisor of orienteering cadre runners for running training and lecturer at the Institute for Sports Science at the University of Bern (athletics, endurance training, performance diagnostics, etc.).
Edited by: Marion Aebi, Translated by: Denise Kaufmann
Download your running.COACH trainings to your watch via Garmin Connect. Set up the function with just a few clicks and benefit from the fact that you can easily transfer the running.COACH training data to your Garmin watch using Garmin Connect.
This is how you set up the connection (ATTENTION: If you already have an existing connection to Garmin, you will need to disconnect and re-establish it so that the exchange can be approved in both directions):
1. Click on the clock symbol in the logged-in area
2. Click on the Garmin icon and then on the “Start” button
3. Log in to Garmin Connect in the open window and confirm the connections.
Make sure you have activated both synchronization modes (the first is for transferring training activities to running.COACH, the second is for uploading running.COACH trainings to Garmin Connect).
4. Transfer the workouts to Garmin Connect
The link can be found in the training description to the right of the calendar.
5. Synchronize your watch as you would during normal upload of workouts to Garmin Connect. You can find the workouts uploaded to the watch under “Training” -> “Training Calendar” on your Garmin watch.