Frequently asked questions and answers. Everything you want to know about PlanGoRun.
Everything you've asked about PlanGoRun
If you’ll train alone, try to stick to three GOLDEN rules:
1.) Training should be your pleasure. Don’t train just because someone has told you that a specific training is the best. The best training for you is the one you enjoy and feel good doing it.
2.) Set short-term and REALISTIC goals and don’t give up if in the beginning not everything is as you want it to be. Don’t increase the number of training hours or days per week if you aren’t physically prepared yet because in the end you won’t be satisfied.
3.) Pogostost treninga je ključna, zato naj bo trening 2-3 krat na teden zlato pravilo vadbe za začetnike. Daljši treningi pridejo na vrsto nekoliko pozneje, seveda glede na vašo pripravljenost. Ko se odločate, koliko ur bi trenirali, začnite z najkrajšimi treningi in počasi povečujte dolžino vadbe na teden.
There’s no special recipe. It’s important to start gradually, step by step. Joints, ligaments and respiratory system are not used to harder straining, so start slowly. First, get a training program for beginners because it’s designed for gradually building the strain. Gradual approach is the key to success not only in recreational sports, but also in professional sport. There’s no progress without progressiveness.
Running is the most natural movement of a human body from the moment we make the first steps to the old age. If the body movement is coordinated well in childhood, the running technique completely “breaks down” in puberty. Some indicators have shown that a whole 80% of runners have a poor running technique, which leads to injuries of foot arch, tibialis muscles, patellar tendon (ligament), knee and hip joints, and pains in lower back, trapezius and cervical vertebrae. Before you start running your technique should be analyzed because the first runs have to be based on improving the technique.
Can I change the training, made for timing the form in preparations for a running competition, until the date of competition?
Training program is logically drafted until your date of competition. You can change the program only by choosing a different program every time, which basically means that you can affect the number of hours and amount of trainings per week. The speed adjusts to your testing and new data input. By that you won’t lose the data of your trainings – an entire new training will be “generated”. It’s crucial that you save the trainings you’ve already done in a database – that way your “history” of trainings will be preserved. Training is a creative process, so you can change it multiple times and ensure the best mode of training and a change in stimulus which induces a better response to the training “stress” in the body. Naturally, your training should be optimal. In most cases MORE is not BETTER, because it leads to overtraining.
We decided to design this function that way because we didn’t want to determine the exact training days within a week. We wanted to enable every individual to decide when is she/he going to train and what are her/his obligations. We’d like you to train wisely, so we create topmost training programs, but it’s only your choice when and which day of the week you want to train.
When creating a new training program, do I have to insert the data of the last distance I ran or the data of the test?
It’s completely your decision which one of the two information you’ll insert. If you’re an experienced runner, the data of the test is a better decision. If running’s simply your recreational activity, insert the last distance you ran optimally.
The app places you into 5 different difficulty levels according to your physical condition (test). A season actually consists of various linear training programs which logically follow one after another:
Base: Start of a season. Much more running at lower heart rate and low speed.
Build-up: A phase when you run less at low speed because the emphasis is on progress in speed, correct technique and effectiveness of the runner.
Form: A phase when the amount of training is reducing to ensure that the runner is rested, in a good shape and prepared for competing.
The program is logically drafted and creates a training program based only on precisely and logically set amount of time you’ve chosen. Every program has a specified range which cannot be unrealistic because that would generate illogical and especially too extensive programs. For example – if you run 3 times a week for 3 hours, it means that you’ll run 12 hours a month, which is optimal considering the chosen program 1 hour/1 training. You can increase, however, the amount of time to 16 hours, which is 4 hours a week and 1 hour and 20 minutes per one training. If you increase the amount of time to 5 times a week, the amount of time per one training is 1 hour and 40 minutes on average, which is too much. It’s a better choice to train 4 times a week, which makes on average 1 hour and 15 minutes per one training, which would prevent overtraining.
Because the pulse is calculated theoretically, it may come to a deficit comparing the data of the pulse and the speed of running. That’s why the datum of your speed between the separate parts of the training are completely accurate only if your test data are accurate. The speed should be the priority to your trainings because it’s the foundation to generating the program. The pulse is only an option of target heart strain measured in percentages while training.
The pulse or the morning pulse is a piece of information that represents the base on which the target heart rate during training is calculated by using the Karvonen formula. The prediction of the heart rate is theoretical, so deviations are possible at recommended heart rate and speed.
This is a mode of running which helps you improve general physical condition and that’s why it’s the most important. The longer you run in this mode the harder are your “foundations” and it accelerates the improvement of basic endurance, the number of capillaries, mitochondria, myoglobin and enzyme levels increase. Don’t neglect it because a successful training development in subsequent phases depends on solid foundations.
With this type of training you prepare your body for a competition and improve endurance. The strain during the training is competitive and the stress level is high, the pulse should be below the accumulating borderline lactate level. Adjust trainings to competitive situations, but they should be substantially shorter than the race, still highly intensive. The program precisely sets up the speed of running per kilometer. The intensity of the pace is maximally 83–88% of VO2and 88–92% of maximum heart rate.
Currently, the app is available as an online app for personal computers, tablets and smartphones. In the future we plan to enable the app to export data to different sports watches and import data to your personal profile.
PlanGoRun app is a result of many years of development of different apps and computer solutions on one side and in top-class sport, with running groups and individuals on the other side. The user gets an individual training program based on required data – personal data and individual wishes (type and amount of training per week). PGR offers a new level of training, a new experience and precise gradual building of physical condition (form) before running races, but most importantly it generates precise training programs with all the necessary parameters.
The portal is intended for all runners, from the beginners to the professionals, because it consists of all parameters that are necessary for training and progress of every individual. Every single runner ensures optimal training based on the data which she/he inserts in the portal, including her/his individual abilities.
For now, the subscription on our portal is free of charge. In the future, we expect to charge a monthly fee, which is not specified at the moment, but it definitely won’t hurt your bank account.
PlanGoRun includes all parameters of topmost training and creates a training program on progressive principle and evaluates the condition of a runner based on inserted data. It’s user-friendly, simple and at the same time very precise.