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 running level at all times.
• Guided: Audio Coaching will guide you through every run with audio cues.

Creating a Running Training Plan

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 – 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 fit you and recommend the one that is most suitable 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 prepare 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. You can expand to a calendar view by tapping the calendar icon. This helps you easily browse the coming weeks of training, 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 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 and days of the week 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 can easily 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. We adjust the plan using the data from the completed runs to ensure it is up to date and fits your running level throughout.  

• 12-minute pace tests: In week 2 of the plan and every 6^th week, you will be asked to do a 12-minute test, which we will use to calibrate the paces you run at and the estimated race time.
• Weekly distance adjustments: We measure your weekly running distance to calculate next week’s distance. If you follow the plan, we may increase the distance by 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

In addition to the dynamic running training plans, we know that 80% of our core runners do other training besides running.

Therefore, we also have a planning tool that allows you to schedule any type of 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 whether 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 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 imported from third-party devices (like Garmin), recorded with our Apple Watch app, or 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 ensure you have tracked the workouts as one of the running activity types so that they count toward 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 a 32-minute workout. This workout will include a 10-minute warm-up period followed by the 12-minute test and a 10-minute cooldown. Our voice coach will let you know when to switch between phases. Completing the 12-minute portion with the maximum effort is important so 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 see a summary of the planned workout, including the duration, distance, intervals, and a short description.
2. Tap the "Start Workout" button.
3. Turn the volume up to hear the audio coach's feedback during your workout.
4. Follow the audio coach's directions and adjust the treadmill speed accordingly.
5. Once you have finished and saved your workout, manually enter your distance.
6. Go to the workout and tap “...” to see workout options. Tap edit to enter the distance displayed on the treadmill and save the workout.
7. 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, letting you know when to start an interval, its duration, and its target pace.

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 tap "Coaching" after selecting the workout from your training calendar.

Here, you will have the option to select the feedback frequency (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”.

Questions? If so, please submit a support ticket here, and an agent will reach out soon.