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Welcome to the RunCoach site. Here you can download the training software, read from our extensive training tips section, ask questions in either our forums or FAQ section, subscribe to our informative newsletter or use one of our calculators. Feedback and participation is encouraged. Feel free to ask any question you like. Enjoy your stay.

What is RunCoach

An advanced expert system that creates running schedules tailored for each individual. The program generates a personal training plan for you whether your goal is to complete a fun run or to lower your 10k time. First you fill in details about yourself. Then it produces a training schedule to match your goals. If you have no goals it can suggest one or if your goal is too optimistic it will advise you. The program is fully functional shareware. 

Its running knowledge is extensive and includes the following:-

  • internally classifies runners into five major groups
  • takes into account age, experience, PB's, sex, training program etc.
  • able to select days of the week you can run, and your long run day
  • provides feedback on whether you are capable of meeting your goal time
  • can suggest goal's based on your individual ability
  • provides a schedule even if RunCoach is sceptical you can reach your goal
  • knows about VO2 max, anaerobic threshold, efficiency, long runs etc.
  • has many rules for minimising injury
  • has a variety of individualised speedwork schedules built in
  • understands periodisation and complex schedules and selects between them
  • can predict race results for distances not previously run
  • can produce a schedule for the complete beginner through to the elite

The windows version has a fully functioning training log integrated with the coaching function.  This log provides customised data entry for all types of running workouts.  It has hundreds of graphs and reports and provides for comparisons between the planned activities and what was actually done.

Ads by Google

Top Indoor Workouts To Improve Your Running This Winter

Posted by: pshields on Saturday, February 06, 2010 - 10:00 AM 14099 Reads

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Spirulina Increases Exercise Performance

Posted by: pshields on Friday, February 05, 2010 - 07:14 AM 10988 Reads

Spirulina Increases Exercise Performance

By: Natural Products Insider

Posted on: 02 Feb 2010

Spirulina supplementation induced a significant increase in exercise performance, fat oxidation and glutathione (GSH) concentration, and attenuated the exercise-induced increase in lipid peroxidation, according to an article published in Medicine & Science in Sports & Exercise (2010;42(1):142-151). Nine moderately trained males took part in a double blind, placebo-controlled, counterbalanced crossover study. Each subject received either 6 g/d of spirulina or placebo for four weeks. Each subject ran on a treadmill at an intensity corresponding to 70 percent to75 percent of their VO2max for two hours0 and then at 95 percent VO2max to exhaustion.

Busy Bodies: Give your running routine some power

Posted by: pshields on Saturday, January 30, 2010 - 10:00 AM 8845 Reads

Busy Bodies: Give your running routine some power


Published 01/17/10

Remember the glory days when you first started running?

It was exciting and challenging. You adorned yourself in new gear,
Googled running tips, programs and races, achieved a new personal
record at every race, and best of all, the excess pounds just melted

Well, time has trickled by, the peace you once achieved during long
weekend runs has become more of a chore than meditative movement, new
gear has worn your wallet thin, those personal records are at a
standstill, and no matter how many miles you run those last 5 pounds
seem to have applied for permanent residency.

When you feel powerless in your training, stuck in the same old routine
year after year, at a dead end with nowhere to go, what do you do?

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Tips for Boosting Your Memory: Running, Blueberries?

Posted by: pshields on Thursday, January 28, 2010 - 10:00 AM 9838 Reads

Tips for Boosting Your Memory: Running, Blueberries?


Jan. 22, 2010

Could you run your way to a better memory?

Maybe so.

Earlier this week, scientists published a study adding more fuel to the
growing belief that exercise boosts brain health.

The study, published in the Proceedings of the National Academy of
Sciences and conducted by the U.S. National Institute on Aging in
Maryland, found that running led to the growth of new brain cells and
improved performance.

Less running, more recovery as you taper for marathon

Posted by: pshields on Wednesday, January 27, 2010 - 04:00 PM 10933 Reads

Less running, more recovery as you taper for marathon

by Brom Hoban

Monday, Jan. 25, 2010

The Austin Marathon is less than three weeks away now, and prospective
marathoners are thinking about how to handle final preparations.

In recent years, the value of the traditional three-to-four week
"taper" has been questioned. Runners who cut back sharply on running
and avoid fast workouts often find themselves getting sluggish and

Today the traditional pre-marathon taper has been replaced by the
concept of "peaking" for the marathon.

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A Best Friend, Yes. Best Runner, Maybe Not

Posted by: pshields on Wednesday, January 27, 2010 - 09:21 AM 8252 Reads

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The Lactic Acid Myth

Posted by: pshields on Wednesday, January 27, 2010 - 07:40 AM 14083 Reads

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Tai Chi + Running = A whole new level of training

Posted by: pshields on Wednesday, January 27, 2010 - 07:29 AM 38411 Reads

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Relying on the buddy system

Posted by: pshields on Sunday, February 01, 2009 - 10:00 AM 14193 Reads

Relying on the buddy system

By Joanne Kempinger Demski

Jan. 26, 2009 

Exercise partner can help keep workouts on track

For some exercisers, the hardest part of the workout is just getting to
the gym. They must ignore that chocolate cake in the fridge or step
away from the television and its new batch of "American Idol"

For others, the problem may be finding the motivation to do more than
chat near the gym's water fountain once they get there.

Fortunately, there is a cure for these ailments: Hook up with a workout

The ABCs of strength training

Posted by: pshields on Thursday, January 29, 2009 - 10:00 AM 13815 Reads

The ABCs of strength training

By Amy O'Brian

January 25, 2009

Grace and endurance are likely the first things that come to
mind when
thinking about the feather-light runners who are first to sprint across
the Sun Run finish line every year.

The elite runners glide across the pavement seemingly without effort,
their slender legs reaching easily for every next step. Their heads
barely moving and their torsos remaining upright, they betray little
sign of exhaustion.

But their sinew and style has not come without effort. Strength
training is key to the performance of any elite runner. And it is a
smart addition to the workout routine of a new runner, too.

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What is your favorite interval(speed) session?

  • Short repeats - 30s-2min, with a break/jog between
  • Long repeats - 3-10min, with a break/jog between
  • Pyramid - start short, build long end short
  • Staircase - either short to long or long to short
  • Fartlek - I vary times I run fast on how I feel
  • Intervals!? - running fast is for races
  • What are intervals?
  • I have trouble running much less going fast!
  • Other type of speed session

[ Results | Polls ]

Votes: 47


"I meant to let you know, since using your amazing program religiously. I have now run 88min for a half (2 min PB), 3:13 for a marathon (17 min PB) 40:40 for 10k (2 min PB)"  DT - South Africa

"My girlfriend and I are both really benefiting from using RunCoach -- I'm running consistently for the first time in many years, and the program's been great." EO - Boston, MA

"you are doing a great service for coaches and athletes, I admire your foresight and knowledge. My top marathoner is going to Manchester, I will be with him thanks to ASA. Medal I hope. Best 10km this week 28.12"  DS - South Africa

"I love your software! I have tried other programs and none matches up to RunCoach." JF - Oak Park, IL

"Thanks for the great program." MC - Needham, MA

"I am using RunCoach now for a couple of years although I am not racing but at least it helped improve fitness and lose those kilos overweight I had. I'll stick to your RunCoach forever." AT - Luxembourg

"I just wanted to say how much I am enjoying RunCoach this running season. .... Thanks again. The latest update is suburb and running smoothly... like me!" JM - Canada

"just a short thank you for your very good programme, with its help I just finished my third marathon. This time I have really improved and reached 3h40m. I can assure you that your plan is a fantastic tool and it gets you rolling. " DB - Czech Republic

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