Page Loading... please wait!


This message not going away?
Ensure Javascript is on and click the box
Jul 04, 2009 - 12:01 PM  
RunCoach  
 
          

Fully Customized Plan

index.php?module=htmlpages&func=display&pid=31

Who's Online

There are 6 unlogged users and 0 registered users online.

You can log-in or register for a user account here.

Mailing List

Regular advice on running and RunCoach

E-mail address

Search Site


Welcome

Welcome to the RunCoach site. Here you can download the training software, read from our extensive training tips section, ask questions in either our forums or FAQ section, subscribe to our informative newsletter or use one of our calculators. Feedback and participation is encouraged. Feel free to ask any question you like. Enjoy your stay.

What is RunCoach

An advanced expert system that creates running schedules tailored for each individual. The program generates a personal training plan for you whether your goal is to complete a fun run or to lower your 10k time. First you fill in details about yourself. Then it produces a training schedule to match your goals. If you have no goals it can suggest one or if your goal is too optimistic it will advise you. The program is fully functional shareware. 

Its running knowledge is extensive and includes the following:-

  • internally classifies runners into five major groups
  • takes into account age, experience, PB's, sex, training program etc.
  • able to select days of the week you can run, and your long run day
  • provides feedback on whether you are capable of meeting your goal time
  • can suggest goal's based on your individual ability
  • provides a schedule even if RunCoach is sceptical you can reach your goal
  • knows about VO2 max, anaerobic threshold, efficiency, long runs etc.
  • has many rules for minimising injury
  • has a variety of individualised speedwork schedules built in
  • understands periodisation and complex schedules and selects between them
  • can predict race results for distances not previously run
  • can produce a schedule for the complete beginner through to the elite

The windows version has a fully functioning training log integrated with the coaching function.  This log provides customised data entry for all types of running workouts.  It has hundreds of graphs and reports and provides for comparisons between the planned activities and what was actually done.

Ads by Google

Relying on the buddy system

Posted by: pshields on Sunday, February 01, 2009 - 10:00 AM 629 Reads
Training

Relying on the buddy system

By Joanne Kempinger Demski

Jan. 26, 2009 
Exercise partner can help keep workouts on track

For some exercisers, the hardest part of the workout is just getting to the gym. They must ignore that chocolate cake in the fridge or step away from the television and its new batch of "American Idol" contestants.

For others, the problem may be finding the motivation to do more than chat near the gym's water fountain once they get there.

Fortunately, there is a cure for these ailments: Hook up with a workout partner.





The ABCs of strength training

Posted by: pshields on Thursday, January 29, 2009 - 10:00 AM 768 Reads
Training

The ABCs of strength training

By Amy O'Brian

January 25, 2009

Grace and endurance are likely the first things that come to mind when thinking about the feather-light runners who are first to sprint across the Sun Run finish line every year.

The elite runners glide across the pavement seemingly without effort, their slender legs reaching easily for every next step. Their heads barely moving and their torsos remaining upright, they betray little sign of exhaustion.

But their sinew and style has not come without effort. Strength training is key to the performance of any elite runner. And it is a smart addition to the workout routine of a new runner, too.





Long-distance running

Posted by: pshields on Wednesday, January 28, 2009 - 12:00 AM 1425 Reads
Training

Long-distance running

By Fred Tasker

26th Jan 09

Today we run marathons for fun. Are we crazy? Isn't running a marathon a giant insult to the human body and mind?

What does it do to us?

As counterintuitive as it seems to those who don't indulge, doctors, psychologists and runners agree that the effects of marathon running are mainly positive. It tones our bodies, calms our minds and builds up our all-important cardiovascular system.





The Art of Movement

Posted by: pshields on Tuesday, January 27, 2009 - 07:04 AM 676 Reads
Training

The Art of Movement

By Dr. Mark Cucuzzella

January 26, 2009

If you are training for an event, striving to improve your health and fitness, or have a desire to experience less discomfort in your endurance activity, then read on. Although this article focuses mostly on running, the principles apply to all endurance activity. Most of us understand that you must train if you wish to run well and for greater distances. What is mostly ignored in running is the concept of practice.





How I qualified for the Boston Marathon

Posted by: pshields on Tuesday, January 27, 2009 - 06:01 AM 791 Reads
Training

How I qualified for the Boston Marathon

By Leica Carpo

January 26, 2009

PEOPLE often ask me why I run, and how I got so fast so quickly.

I started running in August 2007 at age 40. With less then three years of running as a base, it’s uncommon to start running marathons with a sub-4 finish time, much less qualifying for a prestigious race like the Boston Marathon with a 3:40(02) finish time. But I did.





Running a marathon: Advice from a veteran

Posted by: pshields on Friday, December 19, 2008 - 10:00 AM 964 Reads
Training

Running a marathon: Advice from a veteran

By Jeremy Cox

Dec. 16, 2008
Tips from experts should help you reach your goals in Sunday's Jacksonville Bank race

Mastering a marathon is more than just a matter of putting one foot in front of the other.

Diet, training, mental toughness, hydration - all of these factors are critical to reaching your goals, be they setting a personal record or merely finishing in one piece.

With less than a week to go before the 26th running of the Jacksonville Bank Marathon, the Times-Union talked to a few experts around town and came up with this "quick" guide to running your best.





Do you need a running coach?

Posted by: pshields on Thursday, December 18, 2008 - 06:36 AM 1030 Reads
Training

Do you need a running coach?

by Claire Charlton

December 15, 8:26 PM

Maybe you are working toward big running goal, like a 10K or a half marathon.  Or maybe you are looking to run a full 26.2.  Perhaps you'd like to increase your running speed or your efficiency, or maybe you just want to start running but don't know how to take that first step.





Five common mistakes marathon runners make

Posted by: pshields on Monday, December 15, 2008 - 07:41 AM 846 Reads
Training

Five common mistakes marathon runners make

By ROBERTA MACINNIS

Dec. 14, 2008
As the Chevron Houston Marathon nears, area experts offer some advice

It takes effort and determination to train for a marathon. So why do so many runners ignore what they've learned?

With the Chevron Houston Marathon just a month away, we polled coaches of area training groups to discover the top five mistakes marathon runners make on race day.





Here’s what to get the runner in your life

Posted by: pshields on Monday, December 08, 2008 - 08:42 AM 930 Reads
Training

Here’s what to get the runner in your life

By Bill Shaw

December 8, 2008

My Friday 6-miler around the Old River levee was a tough run against an 18 mph wind and a wind-chill factor of 37 degrees. After my prayers and meditations at about the third mile, I began writing this column. I didn’t have any problem choosing a topic: It’s time for my annual Christmas gifts for runners column.

With the economy in a downward spiral, we all might have to cut our Christmas budgets a bit, so I shall limit my gift suggestions this year to gifts under $25.





Things Your Personal Trainer Won’t Tell You

Posted by: pshields on Thursday, December 04, 2008 - 10:00 AM 1053 Reads
Training

Things Your Personal Trainer Won’t Tell You

by Mike O’Donnell

November 21, 2008

Having been a trainer myself for years and years I can tell you that I have met some great smart trainers, and some I’m not even sure how they got certified. Most people seem to trust their trainers 100% when it comes to advice on how to get into shape, yet isn’t the information only as good as the source it comes from. Some trainers may have a Masters in exercise physiology, some may have no formal background in fitness. While a degree is one thing, experience and the ability to get results is another. Much like a nutritionist who went to school to learn about nutrition, yet may also tell you to follow the food pyramid, eat 10 servings of grains all day and eating 6x a day is the best way to speed up your metabolism (which we already know is not true from the posts about the science of meal frequency Part I and Part II). Trainers are also in the business of training, so there is incentive to keeping people around month after month. So here are some things that you may not be getting from your trainer….but need to know.





Login





 


 Log in Problems?
 New User? Sign Up!

Poll

What is your favorite interval(speed) session?

  • Short repeats - 30s-2min, with a break/jog between
  • Long repeats - 3-10min, with a break/jog between
  • Pyramid - start short, build long end short
  • Staircase - either short to long or long to short
  • Fartlek - I vary times I run fast on how I feel
  • Intervals!? - running fast is for races
  • What are intervals?
  • I have trouble running much less going fast!
  • Other type of speed session

[ Results | Polls ]

Votes: 14
Comments: 0


Testimonials

"I meant to let you know, since using your amazing program religiously. I have now run 88min for a half (2 min PB), 3:13 for a marathon (17 min PB) 40:40 for 10k (2 min PB)"  DT - South Africa

"My girlfriend and I are both really benefiting from using RunCoach -- I'm running consistently for the first time in many years, and the program's been great." EO - Boston, MA

"you are doing a great service for coaches and athletes, I admire your foresight and knowledge. My top marathoner is going to Manchester, I will be with him thanks to ASA. Medal I hope. Best 10km this week 28.12"  DS - South Africa

"I love your software! I have tried other programs and none matches up to RunCoach." JF - Oak Park, IL

"Thanks for the great program." MC - Needham, MA

"I am using RunCoach now for a couple of years although I am not racing but at least it helped improve fitness and lose those kilos overweight I had. I'll stick to your RunCoach forever." AT - Luxembourg

"I just wanted to say how much I am enjoying RunCoach this running season. .... Thanks again. The latest update is suburb and running smoothly... like me!" JM - Canada

"just a short thank you for your very good programme, with its help I just finished my third marathon. This time I have really improved and reached 3h40m. I can assure you that your plan is a fantastic tool and it gets you rolling. " DB - Czech Republic



All logos and trademarks in this site are property of their respective owner. The comments are property of their posters, all the rest © 2008 by Online Sports Coaching
This web site was made with PostNuke, a web portal system written in PHP. PostNuke is Free Software released under the GNU/GPL license.
You can syndicate our news using the file backend.php