With our system, you can design a training plan that's customized to fit your current level of activity and fitness. Get started with just 5 easy steps.
1. Identify yourself. Go to the Settings, and identify what kind of athlete you are.
2. Plug in your goal. On the Goals and Results Page, select “+NEW GOAL."
3. Tell us about a racing history. Click “+NEW RACE” and plug in a recent race time.
4. Design your workout schedule. On the Schedule & History page, tell us about how much exercise you’re currently doing, and tell us when you’d like to workout and rest.
5. Sync your activity tracker. Movecoach syncs with many popular activity trackers. When you sync your service, and your miles will automatically be uploaded to your Movecoach log. Movecoach syncs with Garmin, Strava, AppleWatch, RunKeeper, Fitbit, Nike+, and Jawbone. To learn more, click here.
Even if you’re not competitive, there are many good reasons to sign up for an organized event.
1. Ease your jitters. Most races—especially 5-Ks— are community-oriented events with runners and walkers of all abilities, ages, and levels of fitness. They provide a very supportive low-pressure setting for you to get a sense of what racing is all about.
2. Check out some new territory. You’ll get a chance to check out new parks, trails, and fun running routes that you might not otherwise discover. Exploring a new setting is a great way to avoid boredom and burnout.
3. Meet other runners. Chatting with others makes the miles roll by much faster. Races are opportunities to meet people with similar interests and fitness goals. You might find that friends and coworkers you already knew, love getting outside to run too!
4. Test yourself. Use a race to establish a baseline of fitness. Enter a race every four to six weeks to track your progress, and determine whether you need to tweak your routine. Plug in your results to the “Goals and Results” page, and we will design a plan that matches the level of activity and fitness you have now. The plan will gradually ramp up mileage and intensity so you can unleash your fitness potential.
5. Get your speedwork done. Have a hard time getting yourself to do speedwork solo? Sign up for a race instead of your weekly track session. Once you register, you’re less likely to blow it off. Plus, pinning on that number, and joining the pack of other runners will give you the adrenalin rush you need to push yourself farther and faster.
Remember, in addition to a personalized, training plan, as a Movecoach participant you'll access to expert coaches certified by USATF, USAT, and RRCA. We’re here to answer your questions about training, nutrition, and technical issues.
Any questions? Contact us.
Bryan Veal
Sport: Marathons
Major milestone: I have completed 40 marathons over the past 18 years.
What is the secret to your success? Finding something I enjoy, and having dear friends to run with.
What is the biggest obstacle to reaching your goals and how do you get over it? About 1.5 years ago, after dramatic energy loss in marathon about 1.5 years ago, I was diagnosed with atrial fibrillation. It's been very hard since to find strength after around 15 miles and my times have dramatically slowed. But I still fully train and have finished 6 marathons since then.
What is the most rewarding part of training? Being with friends of 13 to 14 years. Almost 1 year training with Runcoach and it has been my best resource in 18 years of marathons. It's consistent, fit to my goals, balanced, well rounded, well supported. Mostly it's always there.
What advice would you give to other members of the Runcoach community? Find the joy and accept yourself.
Have a running story to share? Click here for details.
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Cassandra Wilson knows that the rewards of moving more transcend any single workout.
“I am stronger, I have greater endurance, and I’m proud of all that I’m investing into my fitness while still feeling like I’m being a good mom, wife, and employee,” she says.
In the Spotlight: LinkedIn
Cassandra Wilson
Sr. Program Manager, GTO (HR)
Favorite Fitness Activity: TRX classes and walking in the park with my family
What is the secret to your success? Signing up for workout classes and blocking the time on my calendar. It reduces the number of excuses I have and the classes keep me motivated.
What is the biggest obstacle to moving more and how do you overcome it? My biggest obstacle to moving more is a shortage of time. I set a goal to attend one workout class a day, Monday through Friday, and I sign up for the classes by Sunday night so that the time is blocked on my calendar. I try to do mornings so that I keep evenings for my family and unwinding after work. As long as I don't have to take early meetings, it works well!
What is the most rewarding part of this challenge? The most rewarding part of this challenge is seeing myself make progress and stick with it! I can go up more flights of stairs, take longer walks with my family, carry my son around for longer, recover much more quickly from my workouts, clock the best time in my TRX-Circuit class, and, most notably, run the Bay to Breakers race this year with my best time ever—even after 3 weeks of not working out. I feel so much better and see results in my workouts as I add weight and improve my form and bounce back by lunchtime after working out really intensely in the morning.
What advice would you give to your fellow challengers? My advice is to keep trying and don't be afraid to adjust your goals if you need to.
Share your Movecoach success story here!
Click here to join the Challenge, and help LinkedIn Moves 1 Million Miles!
Download the LinkedIn Challenge App for iPhone or Android.
In the spotlight: Shea Companies
Catherine Tinerino Moore
IronOaks Fitness Center/Front Desk
Shea Homes
Favorite Fitness Activities: Walking, Golfing, swimming, yoga
How did you start? I completed a marathon when I turned 50. I did it as a walk/run and completed it in six hours. I now exercise about 6 days a week, and I work with a Personal trainer for an 1 hour once a week. I now practice yoga 2 to 3 times a week, and golf 2 days a week. I'll do intervals, alternating between running and walking. I had a fear of water, so about four years ago I learned to swim and now I swim laps 3 to 4 times each week. Swimming, has really help me with my golf. Yoga has helped me focus and relax.
What’s the biggest obstacle to moving more and how do you get over it? The biggest obstacle is time. So, I just get up earlier, and fit it in.
What is your feedback on the Movecoach experience? Movecoach pushes me to do more. I now swim some extra laps, now I jog a little longer, just to get to my milestone.
Share your movecoach success story here!
Click here to join the Shea Moves 750,000-Mile Challenge
Download the Movecoach moves Shea app for iPhone or Android.
Jorge Cortes
Major milestone: I qualified for the Boston Marathon with a 3:27:12. (The qualifying standard for my age is 3:40).
What is the secret to your success? Set goals that are realistic, but aggressive. You have to push yourself.
What is the biggest obstacle to reaching your goals and how do you get over it? Time commitment. I always found excuses why I could not do it, and thought I did not have the time. I made the commitment to myself I would find the time, and I do. It’s up to me if I want to waste my time in other things. We always do, so it is a matter of priorities.
What is the most rewarding part of training? Overcoming difficulties. The success (beating your time, runs in perfect conditions, etc) are easy. I like it when it is hard, when I am tired, when you go against the wind or the heat or the humidity, and you still complete your training.
What advice would you give to other members of the runcoach community? Invite others who are not doing it!
What feedback would you offer on Runcoach? I love it. I started running in 2014 and Runcoach, which I found when I registered for the Houston Half Marathon. I went from being in no shape, and having zero experience, to running marathons the next year, then qualifying for Boston. Thank you!
We're proud to be the Official Training Partner of the 2018 Chevron Houston Marathon and Aramco Houston Half Marathon! To learn more, click here.
Stacey Bain quit smoking and picked up running four years ago at the age of 48. She was hooked on the sport with her first 5K. She now has 12 half marathons under her belt, and is training for The 2018 Houston Marathon, which will be her first. Along the way, she’s learned that running is a powerful happiness potion. “You’re only one run away from a good mood,” she says. “Running is cheaper than therapy!”
Stacey Bain
Major milestone: I quit smoking 4 years ago and started running at the age of 48. I ran my first 5K and I was hooked. I decided to run a race every month leading up to my first half marathon before I turned 50. Thinking it would be my only half, (yeah right!). I've completed 12 half marathons and am training for my first full marathon—the 2018 Chevron Houston Marathon.
What is the secret to your success? I’ve also learned that quality miles—like interval workouts— are better than quantity.
What is the biggest obstacle to reaching your goals and how do you get over it? Tibalius Posterior Tendonitis/Tendonosis, an inflammation in the tendon that supports the arch of the foot when walking. I have learned that quality miles are better than quantity. I’m learning to rest on rest days! I've also struggled with a new tendency to eat more sweets. Runners often develop an entitlement attitude about eating, reasoning, "I can eat that, since I ran 8 miles, etc". My sweet consumption has gotten out of control and I've really had to focus more and fueling and healthy foods!
What is the most rewarding part of training? When I've completed my long runs and races! I train alone and usually run races alone, but I love the running community.
What advice would you give to other members of the Runcoach community? When you’re thinking about your progress, remember: you might not be where you want to be, but you're not where you used to be!
We're proud to be the Official Training Partner of the 2018 Chevron Houston Marathon! To learn more, click here.
Movecoach uses a Point System (MPS) to normalize energy expenditures from a variety of activities. The intent is to give Yogis, Steppers and Pilates Pros an opportunity to move up the leaderboard like Cyclists and Runners. The MPS is somewhat tied to caloric expenditure. Body weight, climate, incline and altitude are not considered. Below is a full list of point allocations for workouts logged in Movecoach. If a pace falls between the listed speeds, we round to the closest points per hour.
References:
Calories burned in 30 minutes for people of three different weights.
Energy expenditure comparison between walking and running in average fitness individuals.
Energy expenditure of walking and running: comparison with prediction equations.
Wes Bigelow may be a relatively new runner, but he’s already learned one of the most important rules about running.
“Push yourself, but don't forget to enjoy yourself too,” he said. “If you never have any fun you probably won’t stick with it.”
Luckily, he’s having a great time. Bigelow has already logged more than 800 miles while training for his third marathon, and recently got a half-marathon PR of 2:03.
“I'm feeling great and looking forward to a little taper time,” he says. “Runcoach has been a great training plan that pushed me harder than I would have thought I could go on my own.”
Name: Wes Bigelow
Favorite sport: running
Major milestone: training for marathon number 3!
What’s the secret to your success? There is no secret. I’m a firm believer that if I can run a marathon, anybody can. It’s just a matter of commitment and desire. And maybe being a little crazy.
What is the biggest obstacle to reaching your goals and how do you get over it? The biggest obstacle to marathon training is putting in the miles. There are many days where the weather is bad or your legs are sore or you just plain don't feel like running. The only way to get over it is just lace up the shoes and go. No matter how miserable the run is, you never regret it when you finish.
What is the most rewarding part of training? Seeing your hard work pay off when you reach new milestones and set new personal records.
What advice would you give to others? There is always somebody faster and somebody slower. Run your own pace and do it for yourself, nobody else matters.
What advice would have for other runners? If you are training for a longer race like a half or full marathon, a good training program is invaluable. It keeps you on track and makes you accountable for your training. Push yourself, but don't forget to enjoy yourself too. If you never have any fun you probably won’t stick with it. Don’t be afraid to take a short break. Runcoach has worked great for me so far. I try to follow as close as I can but it doesn't feel like I'm getting penalized if a week doesn't go as well as planned.
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