• Change my training days (running) and add cross-training (cycling, S&C workouts)

  Do you want to permanently modify your training days or adjust them for the current week due to an unexpected event? In the RunMotion Coach app, you can do this in two ways: For ALL Weeks in Your Profile You can select your running days and other activities (strength training, cycling, swimming, skiing...) in your profile. This option is available only in Premium features. However, modifying your running days only is available in the freeSome readers

• I would like to increase the duration of my long workouts

  If you are preparing for a marathon, you will be running between 2 hours and 2:30 hours, depending on your profile. If you are already used to 2-hour long runs and want to do a little more, you can extend the duration of the long runs by 15 to 20 minutes if you think it will help you to do a little more. For example, if you are preparing for a half marathon and want to run a little more at the weekend, you can also add 15 to 20 minutes if you are used to long runs. For an ultra trailSome readers

• How is the training pace calculated?

  When following a training plan, it’s essential to know your exact paces to adjust your effort and progress effectively. By default, each session description provides a general guideline, such as: Run 50 min slowly Run 4x5 min at 10 km race pace with 2 min recovery between each 5 min But if you prefer more precise numerical indications, like Run 50 min at 6:00/km or Run 50 min at 12 km/h, you need to configure your profile by entering either past race performances or your MAS (MaxSome readers

• Adjusting the equivalence between speed and heart rate

  If you enter your resting heart rate and your maximum heart rate in your profile and have calculated a MAS, we will tell you, for example, that you should run between 5:00 and 5:10/km (140-146 bpm). It is possible that your heart rate (HR) will be higher or lower if you run at this pace. We use the Karnoven formula to calculate this.  If you have too much variation, there are several possiblSome readers

• What is the coach’s feedback / debriefing based on?

  Analyzing a running unit is difficult. In fact, many factors can distort the analysis, first of all the quality of the data. The most reliable method is to analyze your own feelings, which you stated at the end of the session. What is taken into account today It is scientifically proven that it is useful to take into account the runner’s feeling of effort, and this is exactly what we ask for after we have linked the activities to the planned session. The debriefing of the training seSome readers

• Add long hill sessions for trail running

  If you are preparing for a trail run as your main objective, you will always complete hiking trails and hills. Settings for hill runs If you live in the city, you probably do not have Mountain set in My profile My training settings My training areas. In this case, you have short hills, and we strongly recommend that you also do S&C workouts or even strength training on the bike. These last two settings can be found in My profile  My training settings My training days.Some readers

• At what pace should I do my hill runs?

  Do you have short hills (15 to 25 seconds) or long hills (over 2 minutes) in your RunMotion Coach training plan? In this blog post, you’ll find the answer to most of the questions you may have.  Why don’t we indicate speed or heart rate for hills? Speed The speed depends primarily on the percentage of the gradient and its technical nature. An incline on a single-track route or on the road has an effect on speed. The gradient of the slope also plays a role. In addition, the GPS watch gFew readers

• Is there a progression of paces up to the race?

  Yes, there is a progression of pace if you set a target time for your main objective, which is to improve your MAS or endurance. In this case, the pace starts from your current level and gradually moves towards the target pace. If the target pace is very close to your current performance level, the specific paces will be derived from your target pace from the beginning of your preparation. If you indicate that you want to become a ‘ finisher’ without specifying a target time, the paceFew readers

• How can I change my MAS, especially if I start running again?

  The MAS (Maximal Aerobic Speed) calculated by our algorithms is accurate in most cases, but may vary. For example, if a runner has a very good 10km performance and an average marathon performance, the model will determine a low endurance and a higher MAS. Or if a runner’s level is significantly lower or higher than the performances entered in ‘My past races’ (My Profile My running experiences), then the MAS may not correspond to the current level.  To get a more accurate MAS value, you canFew readers

• I haven’t been able to run for 2 weeks, how can I get back into it?

  If you have been on vacation for a few weeks or have taken a forced break (injury, illness…), it is best to resume training gradually. In the RunMotion Coach app, under Change my week (premium function)I want to change my week type, you can tell the coach that you are in the recovery phase and ask for a gradual resumption. For non-premium users, it is also possible to delete the current main goal and create a new one by specifying ‘I want 2 easier weeks’.Few readers

• Activate sound alerts in the S&C Workouts

  Did you know? In the PPG module of RunMotion Coach, you have beeps to warn you of exercise changes. And let's not kid ourselves, it's pretty handy! To get the sound alerts in the PPG module of RunMotion Coach, make sure to disable the silent mode on your phone and you're good to go! The button is usually located on the left/right side of your phone 😉Few readers

• How do I link my completed session with the planned one?

  Coach Arthur, Coach Joy or Coach Socrates will offer you sessions to complete. As soon as you have completed a session, click on ‘I have completed the session’ in the description. The coach will then suggest that you link the session you have planned with the session you have completed. If you have linked another tracking app or GPS watch to your RunMotion Coach account, you will automatically be offered activities. These must meet the following 3 criteria: The activity was performed inFew readers

• How do I define my personalized zones?

  For runners who have performed a performance test on the treadmill or off-road, it is possible to define personalized zones under My profile (icon at the bottom right of the menu)My physiological data Advanced heart rate settings. If the user defines their own zones in the advanced settings, the MAS entered replaces the MAS calculated from the competition results. The training pace is then calculated on the basis of this manually entereFew readers

• How to do your Intensive Training Weekend in the RunMotion Coach app?

  What is a training camp or an Intensive Training Weekend ? When we talk about an Intensive Training Weekend in a trail training program, it means organising a weekend or a short period where everything revolves around your training. You will then increase your training load during this period to create a supercompensation effect by the body. All this aims to help you progress. How to do your intensive training weekend in the RunMotion Coach App? For your information, this feature is onlFew readers

• How to get your entire training plan?

  Your RunMotion Coach training plan is located in the "calendar" tab at the bottom menu. If you are using the free version, we limit the training plan to the next two weeks. If you want to have your entire training plan (in addition to accessing all features), you will need to upgrade to the PREMIUM version. Want to access your entire training plan? Find out hereFew readers

• How to enter your menstrual cycle in the RunMotion Coach app?

  In PREMIUM mode, RunMotion Coach takes into account your menstrual phases by offering personalized adjustments based on how you feel: maintaining your training, doing more or less, or even stopping completely during your menstruation. This innovation allows you to have a training program perfectly adjusted to your needs. Find out below how to enter your menstrual cycle in the RunMotion Coach app 👇 Step 1: On your RunMotion Coach app, go to ' My Profile' (bottom right in the menu) and thFew readers

• How to pause your training plan (if you are injured, sick, or on vacation...)?

  Are you injured, sick, or going on vacation? And you want to pause your training plan? Find out how to do it below: 🚨For your information, this feature is only available in the Premium version 🚨 Step 1: On your RunMotion Coach app, go to the main screen (click on the icon with the RunMotion logo) and then click on 'My fitness status’ Step 2: You are inFew readers

• How do you add skiing on RunMotion Coach?

  To add ski sessions to your RunMotion Coach training plan, go to your settings. Click on your profile (icon at the bottom right), then click on "Settings" Next, click on "Training Preferences" and then on "My Training Days".Few readers

• How do I add cycling on RunMotion Coach?

  Want to include cycling in your RunMotion Coach training plan? Here's how you can do it: To add cycling sessions to your RunMotion Coach training plan, go to your settings. Click on your profile (icon at the bottom right), then click on "Settings" Next, click on "Training Preferences" and then on "My Training Days". (https://storage.crisp.chat/users/helpdesk/website/46bff8faa108fc00/2Few readers

• How do I add swimming on RunMotion Coach?

  Want to add swimming to your RunMotion Coach training plan? Here's how to do it: To add swimming sessions to your plan, go to your settings. Click on your profile (icon at the bottom right), then click on "Settings" Next, click on "Training Preferences" and then on "My Training Days". (https://storagFew readers

• How do I add S&C (Strength & Conditioning) on RunMotion Coach?

  How to add S&C (Strength & Conditioning) to your RunMotion Coach training plan? To add S&C sessions to your RunMotion Coach plan, go to your settings. Click on your profile (icon at the bottom right), then click on "Settings" Next, click on "Training Preferences" and then on "My Training Days". (https:Few readers

• How to Add Stretching Sessions?

  There are three scenarios where we recommend stretching: Before a session: Dynamic stretches or hip mobility exercises. After an activity: Only if the session wasn’t too intense. On a rest day: Flexibility exercises. To access stretching sessions, go to your home screen. Click on the RunMotion logo (icon at the bottom left) and then click on “Stretching”. You’ll then have three stretchiFew readers

• Is it normal to have marathon paces when training for trail running or a 100km race?

  Training in RunMotion Coach is diverse, consisting of endurance runs and interval sessions. Interval sessions cover different paces, working on various intensity levels between 70% and 100% of your VMA(maximum aerobic speed). When preparing for a 5K or 10K race, faster paces are emphasized more than for a half marathon (21.1km) or a marathon (42.195km). We also incorporate specific 10K, half marathon, and marathon paces, corresponding to the pace you would run in these raceFew readers

• User guide to make the most of RunMotion Coach

  Are you looking to run a 10K? A marathon? A trail or ultra-trail? Beat your personal record? Or run regularly? Discover our RunMotion Coach user guide in 6 steps to take full advantage of all the app’s features. The RunMotion Coach app was created by top-level coaches and runners with the aim of democratizing training for everyone. We believe that everyone deserves personalized training. We want to help you achieve your dreams, no matter your level or goal. 😉 Step 1: Welcome, Meet YoFew readers

• Do you have a road race with significant elevation gain? Here are our best tips:

  Sometimes, road races can have considerable elevation gain. Here are our top tips to help you adjust your training accordingly: Train on hilly terrain. In your RunMotion Coach plan, we don’t specify exact elevation gain because it depends on your environment and training terrain. However, for your long runs, try to include some elevation at least once a week. Be careful not to do it in all your sessions, as it can lead to excessive fatigue. *P.S.: If your runs include elevFew readers

• I don’t have a new goal but want to keep training: what should I select in the app?

  If you don’t have an upcoming race but still want to maintain your training routine, it’s important to know how to adjust your goals in the RunMotion app. Even without a scheduled competition, you can continue to progress and stay motivated. Here’s what to do: Click on "Set a Goal" Select "Well-being and enjoyment" Then, choose "Run Regularly" Select the duration of your choice Indicate your preferred training frequency That’s it! Your personalized training plan haFew readers