Dynamic Training Plans

One of the many features of the MVP membership is the ability to access dynamic training plans. To access, open the menu and select the tab labeled "Training Plans."

All MapMyRun Training Plans Are:

• Personalized: No matter where you’re starting from, you can create a plan that fits your fitness level and goal
• Dynamic: The plans are updated continuously based on your performance and progression, to fit your actual running level at all times.
• Guided: Audio Coaching will guide you through every run with audio cues.

Creating a Running Training Plan

When creating a training plan we need to know a few things about you as a runner to make a personalized plan.

Goal

We offer running training plans for 5K, 10K, Half Marathon, Marathon, or any custom distance between 5K and 50K along with other goals unrelated to races.  

Personalizing the plan

We will personalize a plan for each runner from day one. To do this we need to know a few things about you as a runner.

• Motivation for the plan:
  • Train for Distance – if you want to train for your first 5K or Marathon race.
  • Train for Pace – if you want to improve your time on the selected distance.
• Weekly running distance – if you have tracked runs with the MapMyRun app, we will look at your weekly running distance over the last 4 weeks, otherwise, you can also enter the number.
• Current fitness level – based on your recent workouts or races.

With this knowledge, we will list 1-3 plans that will fit you and recommend the most suited plan for your goal and fitness level.

Training schedule

Plans can vary from 4 to 32 weeks, with 3-6 running days per week, based on goal distance and running level. 5K plans are the shortest, while Marathon plans require more weeks. You can choose which date to start the plan, your race date, which weekdays to train on, and the day for your long run.

Plan structure

All plans consist of 4-5 phases with 1-8 weeks in each phase. Each phase has a purpose, to get started, add distance, build speed, improve endurance, and get ready for race day.

Planned runs

Every run matters and it is important to help the runner reach their goal. We will take you through Short easy runs, Long runs, Runs with strides, Tempo runs, Interval runs, Race pace runs and a combination of these.

Following a Running Training Plan 

Calendar view

Once the plan is created, you will see the current week of the plan. You can expand to a calendar view by tapping the calendar icon. This helps you to easily browse the coming weeks of training, and review the past weeks and see which training sessions you completed and which you skipped. You can click any workout to see the details, track the workout, log the workout if you already completed it, or mark it as skipped by tapping "Complete Workout".

Weekly View                                        Monthly View

Incomplete Workout                         Completed Workout

Editing the plan

You can edit any information about your training plan by tapping the Gear icon at the top right of the screen on either the Weekly or Monthly view. This will take you to the Edit Plan screen where you can change the end date, days of the week that you run, adjust the long run day, edit the reminder times, or end your training plan.

Training reminders

On days with planned training the app will send you a push notification with a training reminder, so you easily can track the workout.     

Coaching

Throughout a planned run, the audio coaching feature will guide you through the run, and coach you through each interval. The coach will let you know when to start an interval, the duration of each interval and the target pace. Throughout the session and interval, the coach will tell you the remaining duration of the interval and your split pace.

Android

iOS

Dynamic plan

Some runners improve faster and others slower than anticipated. To ensure the plan is up to date and fits your running level throughout the entire plan, we use the data from the completed runs to adjust the plan.  

• 12-minute pace tests: In week 2 of the plan and every 6^th week you will be asked to do a 12 min test, which we will use to calibrate the paces you run at, and the estimated race time.
• Weekly distance adjustments: Every week we measure your weekly running distance to calculate next week’s distance. If you follow the plan we will increase the distance with up to 10%. If you do less than 90% of what was planned, we don’t increase the distance the following week. This will help you build distance and minimize the chance of getting injured. It is not recommended to go above the planned weekly distance.

Scheduling Other Training Activities

Besides the dynamic running training plans, we know that 80% of our core runners do other training than running.

Therefore we also have a planning tool that allows you to schedule any type for training (strength training or any other activity) in the training calendar. When scheduling training, you can choose the activity type, duration and/or distance, the date and time, whether it’s a repeating workout, and if you want a reminder notification.

Gathering everything in one place makes it easier to keep track of your complete training schedule.

Frequently Asked Questions

Can I pair a workout that I recorded without selecting the workout from my training plan?

Yes, even if you have tracked a workout without selecting the workout from your training plan, you can still pair the workout with your training plan. This allows you to pair workouts to your training plan that were imported from third party devices (like Garmin), recorded with our Samsung Gear or Apple Watch apps, or recorded with our UA Connected Footwear. Please follow the steps below:

1. Open the MapMy app and go to your training plan.
2. Select the planned workout from the training plan calendar.
3. Select “Complete Workout” and select your workout from the list.
4. The workout will now count towards your training plan.

Please make sure that you have tracked the workouts as one of the running activity types, in order to make it count towards your running training plan.

What is the 12-minute test?

The 12-minute test was established in the 1970s as a reliable method to assess cardiovascular fitness for individuals of all ability levels. By measuring the distance covered in 12 minutes, we can reliably assign training paces. A fast, even pace is the best way to cover as much distance as possible.

The 12-minute test for our training plans is actually a 32-minute workout. This workout will include a 10-minute warm-up period followed by the 12-minute test and will conclude with a 10 minute cool down. Our voice coach will let you know when to switch between phases. Completing the 12-minute portion at a maximum effort is important so that we can create an accurate plan for you.

How can I track a training plan workout on a treadmill? 

1. Go to your training plan calendar and tap today’s workout.

You will now see a summary of the planned workout. You will see the duration, distance, intervals and a short description of the planned workout.

1. On iOS tap the “Track Workout" button. On Android tap the "Start" button.
2. Make sure that you have turned up the volume, so you will get the audio coach feedback during your workout.
3. Tap “Start Workout” and track your workout. Follow the audio coach directions and adjust the speed on the treadmill accordingly.
4. Once you have finished and saved your workout, make sure to manually enter your distance.
5. Go to the workout and tap “edit”. Change the distance to the distance provided by the computer on the treadmill and save the workout.
6. The workout will now count towards your training plan.

Can I have multiple training plans at the same time?

No, if you create a new training plan while already having an active plan, the new plan will overwrite the existing plan.  

Workouts from any previous training plans will still be displayed in your training calendar so you can review past plans you have made.

How do I enable audio coaching for my workout?

The audio coach will guide you through each workout. The audio coach will let you know when to start an interval, the duration of the interval and the target pace of the interval.

The audio coach is automatically set to fit the type of workout (long run, an interval session, etc.) you are doing. If you want to change your audio coach settings for a training plan workout, please tap the gear icon to bring up the settings and then tap "Coaching" after selecting the workout from your training calendar.

Here you will have the option to select the frequency of the feedback (only for intervals longer than 6 min) and the content of the feedback (Halfway mark, Remaining duration, split pace, HR, Total duration, Total Distance and Interval Distance).

Please note that audio coach feedback for training plans cannot be controlled from the “Voice feedback” option in the general app “Settings”.