System Setup.

The System Setup is the first step in creating your customized training plan. You have the opportunity skip the System Setup but we highly recommend that this short step is completed. The first screen is a general questionnaire that asks about your age, weight, fitness level, training preferences and time available for training.

The second screen in the System Setup is more specific to your current training. It asks about your hours of sleep per night and daily stress levels as well as weekly mileage and average long run distance.

Each one of these answers helps to adjust the training plan to fit you best. For example, if you answered that you are a 29 year old Age Group athlete who prefers low miles but high intensity. The training plan that is created will take the base level plan and replace some of the medium/low intensity days with more high intensity days at a shorter distance. The overall weekly volumes would be less as well. This means that if you were training for a 50K, your weekly mileage may not get above 30 miles but you’ll have more high intensity short runs. If you selected that you prefer high mileage plans, the same 50K training plan would be adjusted so that you may have upwards of 70 mile weeks.

The average weekly mileage and long run distances are used as a starting point for the plan. For example, if you selected an Avg Weekly Mileage of 31-40 miles and Avg Weekly Long Run Distance of 8-12 miles then your plan would start off on Week 1 with 35 miles for the week and a long run of 10 miles. Your weekly mileage and long run distance will increase every week until your peak week (with exception of Recovery Weeks).