For me, it’s experience, support and accountability. I got tired of running the same old runs and avoiding sessions (or knowing what sessions to do). I wanted to see what I could do and what personal bests I could break following a structured programme.

Why work with an Online Running Coach?

What is your aim? Do you want to improve your 5k or marathon time? Alternatively you may just want to follow a structured programme, rather than making it up on your own. Either way having somebody giving your a training plan and feedback focused on your aim(s) will help steer you better.

From working with an online running coach I got that experience, support and accountability. Firstly, sessions that made sense and were achievable for me based on my current level. Secondly, feedback and insight into areas to focus on and core work to help. Lastly, to be held to account against a plan, rather than just me, myself and I to please where its easier to default to the easy option. 🙂

Who is Jonny Mellor?

Jonny Mellor is the founder of JM Coaching and an elite distance runner representing Team New Balance Manchester.

JM Coaching was created as a way to financially support Jonny’s own athletic career while giving something back to the sport he loves, while helping others achieve their goals through online running coaching. He has since gone on to help a number of athletes worldwide to achieve their goals and dreams within the sport.

Having starting with a small group of athletes out of the Underground Training Station Gym in Hoylake in 2013. Jonny has since developed his coaching services to help support a number of athletes across the UK. Jonny is proud to offer online coaching that is based on communication, supported by science, forged in experience and tested and proven on the international stage working with you and not for you.

With over 15-years competing at the highest level Jonny is strongly positioned to offer training tips and advice. Over a distinguished career, Jonny has competed in over 315 events as shown on his Power of 10 Profile, including 8-marathons around the world. Therefore helping you prepare both physically and mentally to reach your goals. As a result of running 2:10:03 at the Seville Marathon in February 2020, Jonny has finally shown his potential as one of Europe’s leading marathon runners. Therefore showing his ability to win medals on the international stage.

How does an Online Running Coach work?

JM Coaching uses the Training Peaks platform to prescribe a running programme focused on your aim(s). It’s a great platform that works nicely with Garmin and other 3rd parties so your activities will be synced automatically.

Training Peaks will present your programme in a calendar, day by day so you can view prescribed runs. Clicking on each you can read detail for that activity. Once you’ve synced your activity (or manually updated), it’ll turn green, red or yellow to represent how well you met that prescribed activity.

Your online running coach would work with you to upload the programme then adjust as required depending on how you progress towards your goals. Depending on the services provided, a coach would run one to one custom programme with feedback. Alternatively, you may opt for a pre-made programme for a less monthly cost. Options for an online running coach are in context to your needs so it’s worth making contact to discuss. 🏃‍♂️

I get a lot of value from using a running coach, combined with Garmin’s interval training and custom workout features it makes it really easy for me to follow a programme. It also removes that decision point, just follow a programme and reap the rewards.

For more information check out JM Coaching’s services here!

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For example, I want to run 50 minutes for 10. Using the below graphic, select 10k from the pre-defined distances and click “Calculate”. This tells me I’ll need to maintain 8 minutes 3 seconds per mile to run a 10k in 50 minutes.

Of course you can switch between miles and kilometers over distance and speed depending on your preference.

I find this particularly useful for short interval sessions. I can then focus on the pace I would need to run during training if I’m targeting a particular distance. This allows me to feel how race pace feels. If I feel it’s actually achievable and if so, allows my body to adapt to the upcoming challenge.

See Active’s Running Pace Calculator on the below link to try it for yourself :-)

Link – https://www.active.com/fitness/calculators/pace

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I use this myself to map the local area, mostly when I’m looking to do an interval session to check I can avoid crossing roads and stopping for traffic. It’s also excellent when you’re away from your usual stomping ground to map some simple runs. After using this tool for years here are a few tips:

• It’s a simple as clicking on the map to place your green (start) marker then subsequent clicks on the map will create your route. Ending with a red (end) marker you can then click anywhere on the route and drag to a new location if you wish to add a new mid-way marker.
• Need to delete any markers? Right-click on the marker in question.
• Switch between the different modes at the top, this will stick to the pre-defined road/routes. The run, bike and car will operate slightly differently but the free pen will give you that flexibility when you’re looking at running off-road, even just to cross a main road sometimes without the router guiding you up and down the road.
• The location button bottom left will focus in on your current location. Especially useful if you’re using on your phone.
• On that note, I do use this tool on my runs if I’m in unfamiliar territory. Very useful to map in advance then you’ll see a blue dot of your current location whilst out running. Make sure you don’t miss that turn :)
• Using the evaluation chart, bottom left will give you a gauge of hilly routes. If you’re away from home and looking for an easy run you can check you won’t be facing any monster climbs!
• Distance count bottom right, click this to switch between miles and kilometres.
• Search for your location top-right. Sometimes doesn’t work for me but your browser will remember your last location.
• Other useful tools in the top-right menu. Share, export GPX (e.g. to get the route on your watch), satellite view, reverse route and clear route. There are others too but those are the ones I use most frequently.

The post A guide to OnTheGoMap.com appeared first on Run Tall.