Explaining the training plans

.... Here's how to start with go!-coach your internet endurance trainer

If you have ordered and received your first training plan, then the following explanations will tell you how to train with go!-coach. Beforehand, a little more information about go!-coach. go!-coach has taken all the relevant information into account, necessary for making out a personal training plan. As you can see, you do not have an ''off the peg'' training plan, but instead, the result of several years of scientific development. go!-coach is unique. It can form your training around your personal requirements and goals. go!-coach analyses/evaluates your previous PB's for your training plan and takes planned competitions into consideration, as well as micro and macro cycles, weeks of rest and temporary health restrictions. But most of all, go!-coach can construct a pulse - orientated training plan within the limits of your actual maximum resilience. go!-coach will support you within your own limits. Thanks to Internet, you now have the possibility of getting a really individual training plan at a price which would normally only just cover postage. Now take a closer look at your training plan. You will find various abbreviations which we would now like to explain.

7R – 2W – 6R – 2W	Meaning: 7 minutes running, 2 mins walking, 6 mins running, 2 mins walking.
MIN TARGET	The amount of the minutes to be run (without walking breaks)
MIN ACTUAL	You can enter the actual amount of minutes run if these differ from the MIN TARGET.
DIFF	You can enter the difference between MIN TARGET and MIN ACTUAL here
RP	You can enter your rest pulse rate here (see also FAQs )
KG	You can enter your weight here.
KM TARGET	The length of your training unit
KM ACTUAL	You can enter the length of your training units here if they differ from the requirements.
TIME	How long have you taken for the unit.
SL PULS	SL = Strain level and the strain PULSE
SU TARGET	The amount of strain units
SU ACTUAL	The actual amount of trained strain units if these differ from the amount targeted. The explanation of SU can be found below.
SU DIFF	You can enter the difference between SU ACTUAL and SU TARGET here.
TU A Training Unit	A training unit A training unit consists of kilometers run during training and the resulting strain level.
SL There are four go!-coach Strain Levels.	The strain levels are given in your training schedule. For every strain level you are given the relevant pulse frequency. If you do not yet possess your own heart rate monitor, please train respectively using your own estimation. SL 1 = slight strain SL 2 = medium strain SL 3 = higher strain SL 4 = high strain Why train on different strain levels? A continual change in the contents of training is a prerequisite for a continual increase in performance. Fast speed units are just as much a part of an achievement-orientated training plan as a gentle ‘‘oxygen – run“. You will always experience a race within the first SL as easy/ relaxed, whereas a speed run within the fourth SL is quite a different matter. provides a sensible combination. go!-coach provides a sensible combination.
SU A Strain Unit corresponds to a run – km in the first of four strain levels. The internal, actual strain (pulse) is decisive and not the external (distance/time)! go!-coach controls the intensity of the strain, not by the details given about the distance and time, but by details given about distance and strain. The details about strain orientate themselves either towards your subjective strain capacity or, even better, your heart rate. Wishing to orientate intensity by only giving details about distance and times, will not work. The quality of the route, training condition, your present condition and weather conditions will be taken into consideration for this. The so – called ‘‘external strain“ can be determined this way, but not the actual and more important ‘‘internal strain“. The ‘‘internal strain“ (heart rate), is decisive for controlling your training! The calculation of the SUs (strain units) depends on the SL (strain levels). It is understandable that one km at speed (4th SL) shows a completely different strain than a gently jogged km! A km is not just a km! Therefore, we have found the following definition: 1 km in the 1st SL equals 1,0 SU( strain unit ) 1 km in the 2nd BST equals 1,5 SU 1 km in the 3rd SL equals 2,0 SU 1 km in the 4th SL equals 2,5 SU Every SL has a related heart rate in your training schedule. The higher the SL, the higher the heart rate . Example: A TU (training unit ) of 10 km in the 2nd SL(strain level ) equals 15 SUs (strain units). 10 km X 1,5 ( 2nd SL) = 15 SUs
Warming up with go!-coach TU in 1st SL No warming up TU in 2nd SL 5 mins in the 1st SL TU in 3rd SL 5 mins in the 1st SL 5 mins in the 2nd SL TU in 4th SL 5 mins in the 1st SL 5 mins in the 2nd SL 5 mins in 3rd SL	The warm-up phase is already a component of the training unit. Every training with go!-coach begins with a warm-up. The time consumption is determined by the SL (Strain Level) you strive for. Every training unit begins on principle with a 5 minute warm – up in the 1st. SL. This means that the warm – up is complete with a training run in the 2nd SL. If training is going to take place in the 3rd. SL, 5 more minutes should be run in the 2nd Level. For training in the 4th. Level, an extra 5 minutes should be run in the 3rd SL. For the warm – up, 0,5 SU’s are deducted for each continuous SL. For a run in the 1st SL no deduction is made For a run in the 2nd SL a deduction of 0,5 SU’s (1 x 0,5) For a run in the 3rd SL a deduction of 1,0 SU’s (2 x 0,5) For a run in the 4th SL a deduction of 1,5 SU’s (3 x 0,5) For a run in the 4th level, 5 minutes must be run in all three SL’s before the speed for the 4th SL is reached. Warming – up time is therefore 15 minutes!
Five – minute – runs / fartlek Do not run in one go! + + 0,5 SUs per 5 – min run.	As an advanced runner you will also find the so – called ‘‘five – minute – runs“ in the next highest SL in your training schedule. Different running speeds and the adaption of your body to changing pressures are trained with these runs. Please do not try to run these higher strains in one go, but try to concentrate on getting your pulse rate back to its original state after every 5 – minute – unit. Only then should you start with the next 5 – minute – run.
Conversion formula 15 km in the 1st SL = 15 SUs 10 km in the 2nd SL = 14,5 SUs 10 X 1,5 = 15 SUs ( 10 x 1,5 = 15 SU’s (0,5 SU deduction for the warm – up) ) 6 km in the 4th SL = 13,5 SUs 6 X 2,5 = 15 SUs ( 1,5 SU deduction for the warm – up )	If you cannot complete the training unit as proposed, you can achieve the SU’s strived for by runs in other SL’s (Strain Levels). Example: go!-coach has planned an 8 km run for you in the 3rd SL. You get 15 SU’s for this (8 km x 2 SU’s = 16 SU’s. 1 SU deduction for the warm – up )You can achieve almost corresponding values from the adjacent combination. Small differences can be compensated for by 5 – minute – runs in the next highest SL.
Track – training Don't forget your 15 mins warm-up! 5 mins 1st SL 5 mins 2nd SL 5 mins 3rd SL	go!-coach makes out track training schedules when required, orientated around PB’s for competitive athletes. (Please refer to the pages about your person). Warming up is absolutely necessary before track training. Between the individual training runs you should have a break where you walk to ensure recuperation and to calm down the pulse rate. The next interval should only then be started when you have recovered (e.g., pulse rate under 110). If you are training for the first time on the track with go!-coach the times will be relatively easy. With repetitive track training the given times become faster. The times geared towards also become faster when you have informed us of your new PB’s. The time handicap is focussed on standardized times, which we determine from the given records. If, for example, your 10.000 m time is your relative PB, a slightly improved 5.000 m or marathon time will not have much effect on the speed handicaps. Only then, when one of these times is faster than the 10.000 m time or you improve your 10.000 m time, will the handicap be influenced.
Distribution of training units and competitions within one week	A sensible distribution of the training units within a week has a great effect on the results of your training. On principle you should spread the training units evenly over the whole week. You should always take care that the daily alternation between difficult and easy units is taken into account. If you do not train daily, you should try to have a one day break after a day of difficult training. For those who train daily, or even more than once a day, (only suitable for really well – trained athletes), a continual alternation in pressure should be taken into consideration. Planned competitions will be taken into account in your training schedule and will be issued at the end of each week (weekend). If competitions take place on a Sunday, you will not need to make any alterations to your training schedule. If competitions are scheduled for other days of the week, then you should rearrange your schedule, so that you only do easy or no training the day before. Two days before a competition it is sensible to reduce training noticeably.
Training adjustments for duathletes and triathletes	There is always some reason why training cannot be completed as planned. Often the weather is not suitable for cycle training or, because of a slight injury it would be more sensible to run rather than swim etc., etc. No problem!
With the help of the following conversion formula, you can draw up training units to correspond with the originally planned units. However, these alterations should not become a habit. Your original training plan is always better! Alteration formula for training rearrangement. Cycling instead of running Run– km X 2,5 = cycle – km ( Only recommended for runs in the 1st or 2nd SL (Strain Level ) Running instead of cycling Cycle– km : 2,5 = run- km Swimming instead of running Anticipated running time X 1,5 =swimming time (Only recommended for short running times) Running instead of swimming Anticipated swimming time: 1,5 = corresponding running time Swimming instead of cycling This alteration is not very sensible Cycling instead of swimming Anticipated swimming time x 1,5 = corresponding cycling time. Other substitute sports Inline skating 2 hours of gentle inline skating (roller blading) correspond to about 1 hour running in the 3rd SL. Achievement – orientated inline skating is comparable to running. Body building in the gym This is not a good substitute for stamina training. It can be useful for extra training to improve your general physical training. Cross – country skiing Cross – country ski training corresponds to a large extent to normal running. On the one hand the gliding means less pressure than running, but the additional arm work means that bigger groups of muscles are used, which, in turn, increases the pulse rate and therefore leads to excellent results in the development of your stamina. Gentle walking / rambling 2 hours of walking /rambling correspond to roughly 1 hour of running in the 3rd SL. Power walking / Scandinavian walking 1,5 hours of power – walking correspond to about 1 hour of running in the 3rd SL