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While training with us, you'll have a variety of workouts to help you build all-around fitness. Each workout plays a unique role in building your all-around fitness, and helping you reach your goals.  It's important to stick to the pace and distance assigned for each workout. On your Schedule & History page, under the "Pace Chart" you'll see the suggested paces for each workout.  Below, you'll find more guidance on how to guage your effort for each run.

MAINTENANCE: Run at a conversational pace, or 65 - 85% of max heart rate. If you’re huffing and puffing, you’re going too fast.   These workouts are designed to build your aerobic fitness, without stressing your bones, muscles, and joints. Don’t take your easy runs too fast; save your energy for quality workouts like speed sessions and long runs.

REST: Let your body recover from training stresses, get stronger, and bounce back quickly for your next workout.  You may do a low-impact activity: walk, swim, bike, or ride the elliptical. Just take it easy.

LONG RUNS: Long runs are meant to build endurance, and get you comfortable spending hours at a time on your feet. Focus on finishing the distance at your target pace feeling strong. Practice fueling strategies and gear logistics to figure out what will work on race day.

THRESHOLD: This workout, also called a “tempo run,” should feel comfortably hard, but it’s not an all-out sprint.  You should be able to say 2 to 3 words while running.  Threshold workouts should be done at 85-92% of your maximum heart rate. Threshold workouts will help you develop the ability to hold a faster pace for a longer distance, and they’ll train your legs and your lungs to be more efficient.

SPEED SESSIONS: During speed sessions you’ll alternate between short, fast-bouts of running (typically 800 or 1500-meter repeats) and periods of recovery with walking or easy running. These workouts build cardiovascular fitness, muscle strength, stride efficiency, and they get your fast-twitch muscle fibers firing. Those benefits will help you no matter what kind of goal is. Try to complete the assigned workout feeling strong.

To learn more about the purposes of each workout, click here.  Have questions? Contact Us.



 

Our platform syncs with popular activity trackers, so that your physical activity will be automatically uploaded to your Runcoach or Movecoach log. We sync with Fitbit, Apple HealthKit (Apple Watch),* Garmin, Strava Garmin Wellness, Nike+, Jawbone, and Runkeeper.

If there is ever any interruption in the flow of data between your tracking service and your  Movecoach or Runcoach log, a resync may resolve the issue.

Resync On Your Computer
Take the steps below to resync, using our web platform on a computer.

  1. Log in.
  2. Select “Training.”
  3. Click on “Sync” at left, just on top of the calendar
  4. Click “Unsync”
  5. Select the service to sync

Resync on Your Mobile Device
Take the steps below to resync Movecoach or Runcoach with your favorite activity tracker on your mobile device:

  1. Open the App
  2. Click on the person icon on the left bottom corner
  3. Select "More" at the top.
  4. Select "Sync a Service."
  5. Tap "Unsync" the service.
  6. Choose "Yes."
  7. Select the service to sync.
  8. Select “Start Syncing.”

Apple HealthKit
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If you are using Apple HealthKit, set your permissions  to "All Categories On" to ensure that Movecoach and Runcoach can read the activity that HealthKit records.
Here's how to do that:
  1. Open the HealthKit App. (It is the White App with the Heart icon)
  2. Tap "Sources."
  3. Tap Movecoach or Runcoach.
  4. Tap "All Categories On."

Any questions? Contact Us.



For Tariq Brown, the physical fitness running provides pales in comparison to the emotional and mental strength it bestows.

During his hardest times, the sport has provided a gateway to healing. “I ran through my youth as a way to cope,” he says.  “Now, more than 30 years later, I’ve discovered it again, and it has opened up a lot for me in my mid-life journey.”

Along the way, he has gotten fitter and faster. He recently finished his first half-marathon in 1:51.

“Last October I could barely squeeze out a 9-minute mile,” he says. “For the first time since I was 17 I am actually improving and increasing my running. I was very, very happy, and I loved the experience!”

 tariqbrown 1Tariq Brown
Favorite sport: 
running
What’s the secret to your success? A desire to live my life fully.  I seem to be pretty disciplined, too.

What’s the biggest obstacle to moving more and how do you get over it? I have struggled with addiction and depression throughout my life related to PTSD from childhood sexual abuse. I have worked very hard to eliminate from my life anything that would take me away from my true nature -- who I was before that happened.  I have worked very hard to instill a spiritually-based lifestyle.  I ran through my youth as a way to cope.  Recently, at almost 50, I've discovered it again. It has opened up a lot for me in my mid-life journey.

What is the most rewarding part of running? It is so hard to describe to non-runners what a long run does for me.  I have the added gratitude of simply completing a run without being hurt or injured.  For the first time since I was 17 I am actually improving and increasing my running.  I am so grateful every day when I can go out and have this experience. Last October I could barely squeeze out a 9 minute mile.  I recently ran my first half-marathon in May, and finished in 1:51. I was very, very happy, and I loved the experience!

What advice would you give to other members of the Runcoach community? Many of you have deep struggles.  Find your Community, tell the Truth and don't ever give up.


Have a running story to share?
Click here for details.

Download our App for iOS or Android.


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In the Spotlight: LinkedIn
Dan Dancescu
Engineering Manager, LinkedIn Feed dandanescu_linkedin

Favorite Fitness Activity: Cycling

What’s the secret to your success? Being competitive and always wanting to improve my performance compared to previous workouts.  For example, if I go cycling, I want to get there faster than I did last time.  If I get on the elliptical, I want to go a longer distance in the same period of time.

What’s the biggest obstacle to moving more, and how do you get over it? Everybody is busy, and it's not easy to find time to work out, but setting up a block of time, just like a meeting and making a point to always attend it, does it for me.

What advice do you have for other members of the LinkedIn Challenge to Move 1 Million Miles? Set a goal for yourself, then move up the bar higher and higher.

Share your movecoach success story here!

Click here to join the Challenge, and help LinkedIn Moves 1 Million Miles!

Download Challenge App for iPhone or Android.


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Runcoach user Mark Gillis set a new PR at the Pittsburgh Half-Marathon this month. But the real reward was the strength he gained—and the 60 pounds he lost —on the way to the starting line. He's already setting his sight on his next goal, breaking two hours in a half-marathon this fall.

rc_ss_markgillisWhat prompted you to start running? I wanted to get healthy. And it was part of my weight-loss routine.

What was the key to your weight-loss success? Tracking what you eat is critical, because it is so easy to just grab something without thinking. If I don't portion out my meals and snacks, it's really easy to overdo it. I don't deny myself any specific food, but try and limit the salty snacks that I usually crave.

What’s your biggest obstacle, and how do you get over it? It’s fighting the small nagging aches and pains and getting motivated to run in the morning. I have my clothes and shoes beside my bed, so when I wake up, I automatically put them on. Once they’re on, I’m motivated to go out and run.

What advice would you give others? Start small, and keep the progressive increase in your distances small. I started by run/walking a mile. I use music to keep my pace steady. Now my daily minimum is 3 to 4 miles of running. Consistency is the secret to my success.   


Have a running story to share?
Click here for details.

Download our App for iOS or Android.


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mc_terryhanlin_sheaTerry Henlin
Concierge
Blue Star Golf & Resort

In the spotlight: Shea Companies

Favorite fitness activity: 18 holes of golf.  My husband and I play three times a week, and a boot camp once a week. You can also find us walking in our neighborhood and gardening in our beautiful yard! I also do a boxing class once a week.

What is the secret to your success?   Having a partner you exercise with keeps you accountable! And it is more fun. I just turned the “BIG” 60 and I wanted a physical activity I could do with my husband into our 90s. And we will be celebrating our 40th anniversary this year. This keeps up our energy for our three grandchildren and other activities. When you slow down from raising kids and working full time it is a very important time to keep the body moving.

What is the biggest obstacle to moving more and how do you get over it? To start any exercise it is best to join an organized class that you pay a fee! It is fun to groan with many people and a dedicated partner who holds you accountable to work out with!

What is the most rewarding part of moving more? The health rewards are many! Lower blood pressure, sleeping and a fun activity to do with my husband.

Share your movecoach success story here!

Click here to join the Shea Moves 750,000-Mile Challenge

Download movecoach moves Shea app for iPhone or Android.

 
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Robin Baurer grapples daily with the symptoms of Multiple Sclerosis: pain, imbalance, numbness, and trouble seeing.  But she won’t let the disease stop her. She trained with runcoach and completed the 10-Mile Broad Street Run, and after revamping her diet, lost 85 pounds.

“Maintaining a focus on running has brought positive energy to my psychological, emotional, and physical well-being,” says Baurer, who also has Type 2 Diabetes. “I am determined, dedicated and disciplined to beat this mess of a disease.”

rc_robinbaurer_2Robin Baurer

Major milestone: The 2017 Broad Street Run. I ran the entire race and I was not winded!

How did you get started?  In the spring of 2015 my doctor broke the dreadful news that I was Type 2 diabetic and my  [blood sugar] levels were horrendous. I took this awful news very seriously and evaluated my eating habits. I designed a nutrition plan and watched my weight decline. After about four weeks, my energy level increased and my MS symptoms lessened. I incorporated power walking and light jogging.  By fall, my jogging became a run. The Broad Street Run seemed organized, safe, and challenging. The training  was awesome!  I felt prepared going to the starting line, and evidently I was.  I am so PROUD to have participated and completed this incredible race! Next: I am participating in a duathlon in Bucks County.

How does running impact your MS? On a daily basis, I experience pain, numbness, imbalance and difficulties with my sight, and these are  constant reminders that I have this dreadful disease.  Maintaining a focus on running has brought positive energy to my psychological, emotional, and physical well-being . Now, my MS symptoms and flare-ups are less frequent. I have lost 85 pounds since May 2015 and feel amazing.

 What motivates you to keep going? For many, many years I had difficulty walking so I feel blessed to be able to stand up everyday and teach as well as walk, jog, or run.  I not only wanted to show myself but also show others who experience physical difficulties to "push" forward and give it your best.

Regardless of my speed or lack thereof, I am a winner every time I cross the finish line!


Have a running story to share?
Click here for details.

Download our App for iOS or Android.


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In the Spotlight: Genentech


Kara Teklinski only started running 10 years ago. But she’s already completed more than 85 endurance events, from Ironman triathlons to 100-mile ultramarathons, using the Marin Headlands and Mt. Tam as her training grounds. “I see any race or event I do as an accomplishment‚” she says, “no matter how fast or slow I go.”

Kara Teklinski karateklinski
Group program manager

Favorite fitness activity: trail running 
Are you training for anything in particular? I see any race or event I do as an accomplishment no matter how fast or slow I go. Right now I have my sights on the San Diego 100 Mile Endurance Run in June. I did not finish this same race in 2016 due to missing a time cut off by 4 minutes around mile 70. The past 6 months have been complete focus and dedication to finishing it this year. Fingers crossed!

What advice would you give for any aspiring trail runners? Just go out and try it! It may be a mile or ten, but the first step to getting into trail running is taking it to the trails. If most of your running experience has been on the roads though, be prepared to be a LOT slower on trails. And trails mean hills! It’s okay to take a few walk breaks.  a The first and hardest step is getting out the door.  I do most of my training in the Marin Headlands and Mt. Tam, since it is basically out my backdoor. I train for ultra-distance events, so I have been come very familiar with this area. If anyone is looking to head out on the Marin trails feel free to reach out to me with questions!

What advice would you give to other members of the Challenge? Register for an event that takes you out of your comfort level. Train with friends. Have a training plan that you will stick to that is still flexible with your life andwork changes.

What’s the biggest obstacle to moving more?Sitting at a desk all day. I try to take breaks or at least walk to a different building for meetings.

What’s the most rewarding part of the Genentech Moves 500,000-Mile Challenge?  Seeing others move more!

Share your movecoach success story here!
 

 




Here are six tips to help you start charging toward race day.

blackrunningshoeTake it easy. Most of your runs should be done at a comfortable, conversational pace. These easy runs allows you to get time on your feet to build a solid base of aerobic fitness, without getting hurt. Many runners take their easy runs too fast, risking injury, and sapping the energy they need for quality workouts, like intervals and long runs. As a result, they end up stuck in the medium-hard zone,  and frustrated that they can’t reach their goals.

Make some plans. Look at your schedule, and see how your major workouts like long runs and speed sessions will fit in with all your family, work, and social commitments. If you need to move workouts around, that’s typically okay—as long as you don’t do two hard workouts back to back. If you have any questions, don’t hesitate to ask. Just write to us at coach@runcoach.com.

Get dressed. It’s tempting to wear whatever athletic shoes and apparel you have on hand, but it’s not a good idea. Ill-fitting and worn-out shoes can lead to injury. Clothing not geared for athletics can make any run uncomfortable. Go to a specialty running store and get fitted for a pair of shoes that offer your feet the fit and support they need. Get apparel made of technical materials that wick moisture away from the skin. It will help you stay cool and dry when you feel hot and sweaty, and help minimize uncomfortable chafing. It may seem like a big investment, but it’s money, time, and stress you’ll save by staying out of the doctor’s office.

Eat like an athlete. What you eat and drink will have a huge impact on how you feel while you’re on the road. Eat wholesome, unprocessed foods that will help you unleash your strength and speed. Figure out which pre-run foods will boost your energy without upsetting your stomach. For any run of 70 minutes or longer, you’ll want to refuel while you’re on the road to keep your energy levels steady. Aim for 30 to 60 grams of carbs per hour.  Consume midrun fuel at even intervals—don’t wait until you’re tired or hungry, it will be too hard to regain your energy. There are a variety of sports gels, drinks, chews and bars on the market. Experiment with different flavors, brands and formulas to figure out what sits well with you. And be sure to recover right after tough workouts, especially intervals and long runs. Within 30 minutes of finishing your workout, have a wholesome snack or meal with protein and carbs to restock spent energy stores, and bounce back quickly for your next workout.  As you ramp up your mileage, resist the temptation to eat with abandon. It’s shockingly easy to eat back all the calories you just burned – and then some— end up at the starting line heavier than when you started training. The more wholesome your diet, the better you’ll feel during your runs.

Develop good drinking habits. Dehydration has been proven to drag down pace and make even easy runs feel difficult. Sip calorie-free fluids throughout the day to make sure you’re well hydrated going into each workout. Aim for half your body weight in ounces each day. So if you weigh 160 pounds (or 72.5 Kg), aim for 80 ounces of fluids per day. If you weigh 130 pounds (59 Kg), aim for 65 ounces per day.

Buddy up. Join a friend or a running group—the miles roll by faster when you have others to socialize with—especially during speed sessions and long runs.

Reach out for help. Any time you have questions, don’t hesitate to reach out to us. We’re here to help! Contact us at coach@runcoach.com.



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