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From: Paul Shields
Category: Coach
Date: 3/23/98
Time: 10:54:16 PM
Remote Name: 203.59.24.11
Peter,
Here is the long version to how you go about planning a program. The short version is just enter your Pb's, enter your goal race, and then click 'Plan a Program'.
1) RunCoach uses the Pb's you enter to determine what your current ability is. If these Pb's are a few years old then it adjusts your ability accordingly. It also adjusts them depending on age and when they were done. If you know better than RunCoach what your current ability is then change the Pb accordingly and put a recent date. (Just for the Plan a Program stage - you can reset your Pb's afterward).
2) Select the 'Plan a Program' screen. The first thing you should do is to enter your goal distance. Either press return or move the cursor out of the field. Have a look at you current ability for that distance and see if it makes sense. If not then go back into the Pb screen and adjust accordingly.
3) Once you are happy with RunCoach's prediction of your current ability then click 'Suggest a Goal'. This will adjust some of the parameters on the screen including the date of the race to provide a reasonable goal for you.
4) Change the date to the actual date of the race. The number of weeks till the race should adjust as you do this.
5) The 'Current weekly training distance' and 'long run distance' are derived from any recent data you may have entered into the diary part of RunCoach. They may or may not be correct depending on your recent running history. Have a look at them and adjust as necessary.
6) 'Speed Sessions', 'Training days per week' and 'Goal Time' can all be adjusted depending on how hard/intensive you want your training program to be. 'Speed sessions' include things like intervals, threshold runs, fartlek etc.
7) 'Long run day' and 'Days available' can be adjusted to suite your lifestyle, work or other commitments.
8) Once everything is ready then click 'Plan a Program'. If the program developed is not to your liking then delete it and try again. Some elements of the generated program are random(to add a bit of variety) so don't hesitate to try a few different versions.
9) You do not have to keep slavishly to the program. Alter it to see fit. Anything that you write into the fields in the Program screen will be saved.
Regards
Paul
RunCoach - 1998 Index - 1999 Index - Discussions - Calculators - Tips