First Strides and RunKeeper

Last week, we started another session of First Strides, a walking and running workshop for women.  In the workshop we meet together as a large group over 12 weeks, with each week getting progressively advanced.  We meet once per week as the group and then we ask participants to do some homework on their own, which means they have to do that weeks program on their own several more times before we meet again the following week.  The workouts are designed by combining easy and hard intervals over time, by slowly reducing the ‘easy’ interval times and increasing the ‘hard’ interval times.

We often get asked if there is a mobile phone app that will help track these workouts because it often difficult to keep track of that with a regular exercise watch.  We don’t have a particular *First Strides* app, however, here are some directions for setting up the workouts with one popular workout app called RunKeeper.  There are other app options with similar functionality, such as MapMyRun and Fitnio.  (For a review on some of these and other smartphone apps, check out this Lifehacker article.)

I use RunKeeper and absolutely love it, so that’s the app  you’ll get step-by-step directions to set up.  Once it is downloaded on your phone, just follow these easy steps to add each week’s work out to your phone.

Step 1:
Once you open the Runkeeper app, under ‘start’ you will see your activity type.  One of the options on that screen is ‘Workout’.  Click on the ‘Workout’ row.
Photo 13
Photo 14 Step 2:
Scroll down for the option to ‘Create New Workout’.
Step 3:
This is where you set up your workout by giving it a name, adding intervals, and indicating whether you want a warm up and/or a cool down.  Notice the the warm up and cool down are set to 5 minutes which is fairly standard in the workout world. Give your workout a name, such as “First Strides Week 1” or “FS Wk 1” if you don’t want to type out a lot.
 Photo 12
Photo 7 Step 4:
After naming your workout, click on the option to ‘Add Interval’. There are three things you can set for an interval: the interval pace, interval type, and interval size. Click on the row or the drop down for ‘Interval Pace’
Step 5:
Under ‘Interval Pace’, you can set your pace as slow, steady or fast.  In First Strides we use easy and hard.  For the easy, I like to use the steady option.  You can set your easy as either slow or steady.  Save the fast option for our hard.
Photo 7
Photo 10 Step 6:
For the ‘Interval Type’, you have two options, either time or distance.  It should be defaulted to ‘time’, but if it isn’t then go ahead and set the ‘Interval Type’ to time.The final setting is ‘Interval Size’.  Click on this option to set your time.  For the first week, our easy is 4 minutes, so you need to set both minutes and seconds by putting in 4 and 0.  Just click in each block to bring up the number pad to add your interval times.   Then click on OK under the time block. Then click on OK once more to close out the Interval settings.
Step 7:
Now we have to do the same thing to set the hard interval.  Click on the ‘Add Interval’ option again to bring up a new interval setting screen.
Photo 6
Photo 5 Step 8:
Now we need to go through the same steps as above to set the hard interval. Set your ‘Interval Pace’ to Fast. Keep your ‘Interval Type’ as Time. Set your ‘Interval Size’ to 1:00 min.
Step 9:
That defines our interval.  If you remember from our workout, we actually do that interval several times.  Each week not only the times in the intervals change, but the number of times you do that interval will change as well. To set how many times to do your interval, click on the ‘Repetitions’ option under ‘Workout Options’ after you’ve set your easy and hard intervals. For week 1, we do the interval 3 times totals, so you have to set your repetitions to one less than that, or ‘2 More Times’.  That will give you the original interval and then two more repetitions.
Photo 3
Photo 4 Step 10:
Almost done!  Now we just have to tell RunKeeper to include both a warm up and a cool down. To do that, all you need to do is check the boxes next to those options. That gives you your full Week 1 workout of First Strides. Be sure to save your workout!
Step 11:
Save your workout by scrolling down until you see the ‘Save Workout’ buttons.  Click on that button to save your workout.
Photo 2
Photo 1 Step 12:
Now all you need to do is select that workout.  If it is not shown in the ‘Workout’ row, click on that row to select the workout you want to do.  If you need to create another week’s workout, just start from the top. If you’re ready to workout, click on ‘Start Activity’ and the app will then tell you when to switch from the warm up to the ‘easy (slow or steady)’ interval to the ‘hard (fast)’ interval each time and then let you know when you can cool down.Have fun working out!
Saving Workouts:
Another nice option with RunKeeper is that you can save every workout you do.  Each workout is saved by the date you did the workout and then you can go back through your workouts to see your progress. It will show your distance, duration, average time/mile, calories burned, any notes you added about your workout, a map of your workout route, splits, and charts. You can also post these to social networks such as Facebook or Twitter.
Photo 15

Hope this was helpful!  The workouts are much easier and quicker to set up than reading through these directions, so you will be able to quickly add your workouts to this app.  As mentioned, other apps have similar functionality.  I’m just too lazy to do this for the variety of different apps.  However, if you want some assistance getting yours set up, regardless of whether it is Runkeeper or another app, feel free to contact me!

1 Comment

  1. Hamish

    July 26, 2014 at 2:54 am

    It was hard to find your blog in google. I found it on 19 place,
    you have to build some quality backlinks , it will help you to get more visitors.
    I know how to help you, just search in google – k2 seo
    tricks

Leave a Reply

css.php
%d bloggers like this: