Dynamic Training Plans - FAQ

What are dynamic training plans?

With the training plan feature you can create a dynamic personal training plan for running.

We offer training plans for all distances between 5K and 50K. You can either select one of the classic distances (5K, 10K, Half Marathon or Marathon) or you can create a plan for a custom distance between 5K and 50K.

You can also create a training schedule to keep track of all your non-running activities. That way you can gather your complete training schedule in one calendar.

What platforms support training plans?

Training plans are available in the MapMyRun and MapMyFitness apps only, and are available for both Android and iOS users. The dynamic running training plans are a Premium feature, so the feature is only available to MVP users. You will find the training plan feature in the menu of the MapMyRun and MapMyFitness apps.

Training plans are currently only available in the apps (not on our website), but the feature will also be available on www.mapmyfitness.com and www.mapmyrun.com at a later stage.

What sports can I select?

The dynamic training plans are made for running only.

We do know that most runners also do other training than running, so for all other sports you can create a (non dynamic) “training schedule”. The “training schedule” is a planning tool that allows you to schedule all your other training sessions (weight training or any other activity) in the training calendar.  

When scheduling training, you can choose the activity type, duration and/or distance, the time and date.

Please note that the dynamic (running) training plan doesn’t take your “training schedule" workouts into account when evaluating your performance and recalculating your training plan.

What is the length of the training plans?

The dynamic training plans can vary from 4 to 32 weeks, with 3-6 running sessions per week, based on your goal distance and your current running level. 5K plans are the shortest (minimum 4 weeks), while the Marathon plans require more weeks (minimum 10 weeks). When creating the plan you can select the start date, your race date, which weekdays to train on, and the day for your long run.

How can I create a training plan?

  1. To create your first training plan please select “Training Plans” in the menu of your MapMyRun app.
  2. Select your target distance from the list to get a full running training plan for your goal distance, or tap “Create your own plan” if you want to add your own training schedule.
  3. To tailor a personal training plan for you we now need to know a few things about you as a runner.
    • Motivation of your plan (select one of the two options):
      • Go the Distance – If you want to train for your first 5K or Marathon.
      • Go Faster – If you want to improve your time on the selected distance.
    • Current weekly running mileage (enter your weekly mileage): If you have tracked your runs with the MapMy app in the past, we will look at your weekly mileage over the past 4 weeks, otherwise you can also enter the number manually.
    • Current fitness level (enter a pace interval or a recent race result): If you have tracked your runs with the MapMy app in the past, we will determine your current fitness level based on your recent workouts, otherwise you can also enter a race time or select a pace interval.

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

  1. Select your preferred plan. The minimum and maximum number of training weeks and the minimum and maximum number of weekly workouts will now be shown. Tap “Next”.
  2. Now you can enter your start date, your race date, which weekdays to train on, the day for your long run, and time for the reminder notification.
  3. Tap “Create Plan”
  4. You will now see your training plan calendar and a list of the planned workouts for this week. Tap on one of the workouts to see a description of the workout, or to track a workout from your training plan.

Will the app send me a reminder on days scheduled for a workout? 

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

You can edit the push notifications for each training plan you create. To edit this after creating a plan, tap on a planned workout in the plan, on the Details page tap “Edit” in the top right corner, do your editing and tap “Save”.

You can turn off all push notification for the MapMy app in “Settings” -> “Communication” -> “Push Notifications”.

Where can I view my planned workout calendar?

Once your plan is created, the plan will be visible in a calendar view. 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. In the calendar you can tap any workout to see the details, track the workout, log the workout if you already completed it, or mark it as skipped.

How can I complete a workout from my training plan?

  1. Go to your training plan calendar and tap today's workout
  2. 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.
  3. On iOS tap the “Track Workout" button. On Android tap the "Start" button.
  4. Make sure that you have turned up the volume, so you will get the audio coach feedback during your workout.
  5. Tap “Start Workout”, follow the audio Coaching and track your workout.
  6. Once you finish and save your workout the workout will automatically be paired with the planned workout in your training plan calendar. The workout will be marked with a blue dot in the calendar and a green checkmark in your weekly overview.
  7. Tap the workout in your training plan calendar to compare your planned workout with the actually tracked workout.

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. 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 and tap the greyed out “Planned” box in the upper right corner of the screen.
  3. Select “Pair a 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.

Can I track a training plan workout with a Garmin device (or another third party device)?

If you prefer to use your Garmin GPS watch for tracking your workouts, you can use your Garmin device to track your training plan workouts and then pair the workouts with the training plan once you have uploaded the workout from Garmin Connect to MapMyFitness.

  1. Open the MapMy app and go to your training plan.
  2. Select the planned workout from the training plan calendar and tap the greyed out “Planned” box in the upper right corner of the screen.
  3. Select “Pair a workout” and select your Garmin tracked workout from the list.
  4. The workout will now count towards your training plan.

Can I track a training plan workout with the UA SpeedForm Gemini 2 Record-Equipped shoes?

You can also pair workouts tracked with the UA SpeedForm Gemini 2 Record-Equipped shoes with your training plan. 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 and tap the greyed out “Planned” box in the upper right corner of the screen.
  3. Select “Pair a workout” and select your Gemini workout from the list.
  4. The workout will now count towards your training plan.

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.

What types of workouts are included in a training plan?

You will see many different types of workouts throughout your training plan. Each phase of your training plan and each workout has specific purpose, like to: get started, build distance, build speed, improve your endurance and get you ready for your race

During your training plan 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.

Please note that not all workout types are a part of all training plans.

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, interval session, etc.) you are doing, but you can also customize your audio coach settings if you want more or less information during your workout.

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”.

How can I create a new training plan?

To create a new training plan, please go to the training plan page and tap the “+” button. On iOS this will be in the upper right corner of the screen, while on Android this will be in the lower right corner of the screen. Go through the “create training plan” wizard and save your new plan.

Please note that it’s not possible to have more than one dynamic running training plan at the same time (5K, 10K, Half Marathon and Marathon plans). If you create a new training plan while already having an active plan, the new plan will overwrite the existing plan and end it as of today.  

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

How can I edit or delete my current training plan?

To edit your training plan please select one of the planned workouts from your training calendar and tap “edit” in the upper right corner of the screen. You can now change the “end date”, the “weekly run schedule” or change the time of the “reminder notification”. You can also end (delete) your training plan. Once you have entered your changes, tap “Save”.

The changes will apply instantly. 

Can I skip a workout in my training plan? 

If you are not able to do one of your workouts, please select the workout and greyed out “Planned” box. Tap “Skip workout” and select the reason for you skipping the workout (Injured, Sick, Traveling, Too Busy or Other).

The workout will now be marked as “Skipped”.

What makes the training plans dynamic?

Training plans are individual and get recalculated automatically after each workout.

Therefore, your future planned workouts may be adjusted depending on your performance in the past week. Make sure that all your completed workouts are uploaded before Sunday 11:59 p.m. each week at your current time zone. Otherwise, they may be omitted in the weekly recalculation of your training plan for the coming week. 

Factors that can influence your training plan:

-  the amount of workouts registered during a week (e.g. if you train less than suggested by the training plan).

-  the total distance registered during a week (e.g. if you track a shorter distance than suggested by the training plan).

To ensure that your training plan is adjusted in accordance with your fitness level, we will regularly ask you to perform a 12-minute test. Make sure to undertake the test at a maximum effort to ensure an accurate recalculation of the plan.

We use the 12-minute test to estimate your race time and to calibrate the pace for your future training plan workouts.

Every week we measure your weekly running mileage to calculate next week’s mileage. If you follow the plan we will increase the mileage 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 mileage and minimize the chance of getting injured.

We don’t recommend users to track more mileage than suggested in the plan.

 

If you have any other questions or concerns, please check out the rest of our Help Center or submit a support request here.

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