Training for a 10K, marathon, trail race, or ultra? Looking to beat your PB or simply run more consistently? Discover the RunMotion Coach user guide in 6 simple steps and unlock everything the app has to offer.

RunMotion Coach was built by elite coaches and runners with one mission: make personalized training accessible to every runner. No matter your level or goal, we’re here to help you achieve it. 😉

Step 1: Welcome — Meet Your Coach

As soon as you download the app, you’ll start a quick onboarding conversation so your coach can get to know you and build a training plan tailored to you.

Tell us about your running background and experience.

Tip: Add your previous race results and distances for more accurate training paces 😉 Otherwise, your coach will guide you using effort levels instead of pace targets.

You can add more race results anytime in My Profile. Our algorithms calculate your estimated vVO2max and endurance index to generate the right training paces for you.

Once setup is complete, don’t forget to add your email address in My Profile → My RunMotion Account. This makes it easy to recover your account if you change phones… or accidentally drop yours mid-run. 😉

Step 2: Choose Your Goal

You can create several types of goals depending on what motivates you:

• Performance Goals — 5K, 10K, Half Marathon, Marathon… Set your target finish time.
• Finisher Goals — Sometimes, crossing the finish line is the real objective.
• Trail & Ultra Goals — 20K, 40K, 80K, 100K, even 160K trails. Simply add the elevation gain too.
• Fitness & Well-being — Build a consistent running routine or support weight-loss goals.
• Test Preparation — Cooper Test, Half-Cooper, 3000m, 3x500m, and more.

Your training plan is always centered around your main goal.

If you add intermediate races, your coach automatically adjusts the workload before and after the event so you arrive rested and recover properly afterward.

We recommend setting a maximum of 3 to 4 main goals per year, ideally spaced at least 2 months apart.

For example, if you’re training for a marathon, an intermediate half marathon 6–8 weeks beforehand can fit perfectly into your preparation.

If you begin your plan 16–20 weeks before race day, you’ll first go through different training phases before entering the final 12-week race-specific block.

And no matter your goal, the final 2 weeks are always lighter so you arrive at the start line feeling fresh and ready to perform. 🚀

Step 3: Your Personalized Training Plan

Our training plans are powered by AI and designed by engineers, elite athletes, and experienced coaches to support runners of all levels. Your program evolves continuously based on your feedback, fitness level, and availability.

You’ll get a wide variety of workouts tailored to your level and goals:

• Easy endurance runs
• Short intervals
• Long intervals
• Hill sessions
• Strength & conditioning
• Trail-specific workouts

For trail runners, we also provide a target elevation gain for hike-run sessions around 3 months before your main trail race.

After each session, rate how you felt. Your coach uses this feedback to adjust upcoming weeks accordingly.

Missed a workout? No stress — life happens. The app adapts based on overall trends, not one missed session.

Customize Your Week

Choose the days you want to train based on your schedule and availability.

Monday? Wednesday? Saturday long run? You decide.

Advanced Settings

If you train at least 3 times per week, you can fine-tune your schedule in:

My Profile → My Training Preferences → My Training Days → Advanced Running Settings

There, you can choose:

• When to schedule your long run
• When to schedule your interval session

As a general rule, avoid scheduling two hard sessions on back-to-back days.

You can also add:

• Cycling sessions (1–2 times per week)
• Strength training sessions (1–2 times per week)

under Complementary Training.

Step 4: My Profile & Settings

My Info, Running Experience & Training Preferences

This section gathers all your personal training information:

• Number of completed sessions
• Goals achieved
• Estimated vVO2max (Premium only)

Training paces in RunMotion Coach are based on your estimated vVO2max and endurance profile, calculated primarily from your race performances.

You can also enter:

• Your maximum heart rate
• Your resting heart rate

The app will then calculate your heart rate zones automatically.

Pace targets are designed for flat, non-technical terrain. On trails, heart rate is often a more reliable effort indicator.

My Info — Add your email address for account recovery.

My Running Experience — Distances and personal bests.

My Training Preferences — Training days, terrain, units (km/miles), and coach style.

If you’re training for trail running and have access to hills with at least 100m of elevation gain, indicate that in My Training Terrains.

Even if you don’t live in the mountains, this helps generate more trail-specific workouts.

If you mostly train in the city without hills, we recommend adding at least one cycling session per week to help build strength and endurance.

Sync Your GPS Watch

You can sync RunMotion Coach with your GPS watch or tracking app to automatically analyze and track your workouts.

Supported platforms include:

• GARMIN
• SUUNTO
• POLAR
• COROS
• APPLE WATCH
• WAHOO
• DECATHLON
• STRAVA
• ADIDAS RUNNING
• HUAWEI
• FITBIT

We recommend connecting your GPS watch directly whenever possible. If both Strava and a watch are connected, priority is given to watch data.

In the Summary tab, you’ll find all your synced activities.

Go to:

My Profile → Connect a Tracking App

to connect your watch or app.

Each provider works slightly differently:

• Strava gives access to past activities.
• GPS watches only sync future activities.
• GPS watches provide second-by-second workout data.
• Strava only provides lap-by-lap data.

Another difference:

• Changes made in Strava (title, activity type, etc.) are reflected in RunMotion Coach.
• Changes made directly in Garmin, Suunto, or Polar are not synced afterward.

With Premium, you can also:

• Follow workouts directly on your GPS watch
• Sync sessions with Google Calendar
• Export workouts to Garmin, Polar, Suunto, Coros, and Apple Watch

Step 5: Summary

Track Your Progress!

The Summary tab gathers all your completed workouts, whether synced automatically or entered manually.

For each session, you can:

• Add photos
• Rename your run
• Keep a personal training log

Sharing a great post-run photo is always encouraged 😉

Your Summary also includes charts showing your training load, which takes into account all your sports activities:

• Running
• Cycling
• Swimming
• And more

You’ll also find weekly statistics including:

• Total distance
• Training hours
• Overall consistency

Step 6: Choose Your Coach

For every workout, discover tips and motivation from your coach

(available in Premium or during the Premium trial).

You can select your coach’s personality in:

My Profile → My Training Preferences → My Coach

Choose the style that motivates you most:

“Find inspiration to give your best.”

– Joy, Positive Coach

“We’re not here to mess around.”

– Philippe, Strict Coach

“May the force be with you.”

– Socrates, Philosophical Coach

Premium Features

Enjoy a 7-day free trial and upgrade anytime.

Premium gives you access to:

• Your choice of coach personality
• Personalized motivational conversations
• Flexible weekly schedule adjustments
• Strength & conditioning workouts
• Mental preparation & sophrology sessions
• Nutrition advice
• GPS watch workout export
• Google Calendar synchronization

Going Premium means maximizing your chances of success with additional features and exclusive content.

You now have everything you need to get started with the RunMotion Coach app. We hope you achieve your running goals — just like 88% of our users already do! 😉

Updated on: 11/05/2026