Creating a Pace Coach Workout

Pace Coach is a technique-focused performance workout that aims to help you run your chosen distance at a given pace. It analyses your running performance and helps you to improve your pace by generating individualised Step Length and Cadence goals that take into account your unique running form.

Based on a previous run, the Pace Coach workout allows you to define the performance of your next run, either in terms of pace or finish time. With this decided, the app shows the optimal step length and cadence ranges that should be used to achieve a successful workout.

Step 1 - Select your Base Run

Open the app and click on the 'Run' icon at the bottom of the screen. Tap the 'Create New' performance run and select a previous run on the following page. This run will be the base for the Pace Coach Workout. Aim to choose a run that is typical distance you do in training/racing and was completed at a steady to hard effort on a flat course.

Step 2 - Set your Run Score

On the following page you will see the score for the Base Run. Using the slider you can select a score higher or lower than the base run score. A score of 0 is a very easy run, whereas a score of 100 is equivalent to running at the World Record pace for that distance.Use the sliding scale to adjust the target Run Score for your new workout.

As you slide the button left or right the field at the bottom of the screen will change to show you the time it will take to complete the workout and the pace range you will need run at.

Once you are happy with the score. Click Next.

Step 3 - View Your Individual Run Metrics

To help you achieve a successful workout the next screen shows the step length and cadence ranges you need to focus on, based on your individual running style - alongside your current metrics for comparison.

If you are happy with these metrics click 'Create Workout"

Step 4: Run Now or Save Workout to your Library

With the workout created you now have two choices; run now or save the workout for a later date. If you want to run the workout now, click 'Run now' and wait for the workout to upload to the trackers - this should take just a few seconds. Once the Run button has turned white, you are ready to run. Simply press the button and wait for the countdown. 3-2-1-Go.

You can also choose to run the workout at a later date - by clicking 'Skip for now'. If you decide to do this, you can find the saved workout in the 'Run' menu as a 'Performance Run'. Once you have found the correct run click on it and follow the steps above.

Step 5: In Run Real Time Coaching

During the workout, you can opt to receive audio, visual and haptic (Apple Watch only) feedback to help you reach your goal. Audio feedback is achieved by pairing your phone with Bluetooth headphones or connected wired headphones through the headphone socket. Once connected NURVV Run will give you in run technique coaching prompting you to increase/decrease cadence and/or step length throughout the run.

During the run, you will only receive coaching when you are outside the target zones. So if you don't hear any prompts you are 'in zone' and on track to nail your goal.

Step 6: Ending Your Run

Once you have covered the distance selected in the original base run, the app will automatically notify you that the workout is complete. Once you've caught your breath you can check your stats and see whether you achieved your goal. As with the base run, you will get a score for your run versus the target set, and a detailed breakdown of your cadence and stride length during the workout.

Step 7: Run Progression

Whether you met the goal or not, the app has an auto-adjusted the future target to keep you progressing. If you nailed your goal it will suggest a new higher Run Score to aim for next time. Conversely, if you came up short it will suggest the same or lower Run Score to shoot for your next workout. As before, you can choose to do the workout straight away or save it for another time.

You can use the Pace Coach feature both to get faster but also to make sure you maintain a given pace during the duration of a run. For instance, if you are someone who finds themselves going too fast on easy or recovery runs, set the Pace Coach score to a number that corresponds with the target pace you should be running. The in run prompts will nudge you to stay in zone and mean you aren't adding unwanted training stress.

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