For runners
Training Plans that Adapt to Your Readiness
World class coaches – Your plan
Designed by Olympic running coaches Terrence Mahon and Frank Evertsen, Omegawave’s Adaptive Training Plans adjust to your body’s capabilities each day, maximizing your training benefits and minimizing the physiological cost. Choose your distance and experience level.
Shop Adaptive Training Plans now!
- Adaptive running plans for all the popular distances
- Omegawave’s hardware package
- Access to the world’s leading running coaches
Features
World-Class Coaches
Terrence Mahon
- High Performance Program Coach for the Boston Athletic Association after serving as Lead Endurance Coach for UK Athletics.
- Has coached numerous Olympians, including Ryan Hall, Jennifer Rhines, and Deena Kastor.
- A 3-time qualifier for the Olympic trials during his own competitive career.
“We’re no longer stuck with a rigid program that doesn’t fit or adapt to the athlete’s response. Our program will have an answer each day to how you should train based on your goals and your training response.”
Frank Evertsen
- Former coach and physiologist with Norway’s Olympic program.
- Has trained elite Kenyan runners (Sammy Kipketer, Vivian Cheruiyot, John Kibowen) as well as multi-discipline endurance athlete Sindre Buraas and distance specialist Sondre Norstad Moen.
“By using Omegawave, we are able to combine the training methodologies that are being used at the elite level with world class athletes and bring that to the general public.”
Choose Your Level
Distance options include plans intended for runners preparing for a 5K, 10K, marathon, or those interested in a general 12-week aerobic development program. Subscribers can also select an appropriate experience level: Beginner, Intermediate, or Advanced.
If you discover your original plan is not the right fit, switch to either a more advanced or a less intense plan. With the Personal Premium Subscription, you have the freedom to change plans as often as necessary.
Move from a general phase to more specific sessions—plans begin with steady-state, sustained runs and progress to blocks with aerobic tempo work and anaerobic interval sessions. Each program is designed to challenge runners at every level, pushing you to maximize all your workouts without ever going over the edge.
Apply Objective Physiological Data
Test daily with our 3-4 minute, at-rest assessment of the Cardiac System and Central Nervous Systems. Our primary indexes include:
- Windows of Trainability™ for Endurance, Speed & Power, Strength, and Coordination & Skill. A fully open window indicates that you may develop that quality for the maximum training benefit, with a lower risk of injuries or illness, whereas training in partially- or fully-closed windows will have a more limited training effect.
- Readiness Indexes displaying an Overall Readiness score, as well as the functional state of your Cardiac System and Central Nervous System. Manage your Readiness & recovery to peak when it matters most.
- Heart Rate Zones customized to you. Omegawave’s approach analyzes your ECG results and extrapolates your heart rate at anaerobic threshold, providing personalized heart rate training zones that are not only unique to you, but unique to the fluctuations in your daily Readiness.
Every Workout Individualized To You
The plan is a roadmap. On days with no obstacles or limiting factors, you may be ready to accelerate beyond what was expected; other days, there will be unforeseen bumps or possibly even larger detours, leaving your body unprepared for more demanding sessions.
Omegawave Adaptive adjusts to match what your body is capable of handling on a given day. A great night’s sleep, quality nutrition, full recovery: your plan will increase your total distances and target intensities, pushing you to run the hardest on days you will reap the maximum benefits. Fatigued, stressed, or trying to shake off a minor illness? Your plan will recommend activities better suited to your physiological state, aimed at getting you recovered and back on the road to higher performance.
Real-time Voice Guidance
Stay in stride as you keep on track. No scrolling through indexes, no stopping to track data across multiple screens—carry your phone wherever it’s convenient and listen for mid-exercise cues. Our cutting-edge voice guidance system works from your phone’s speaker, or if you listen to music while exercising, your coaching instructions will come directly through your headphones.
Off to too fast of a start? Our voice-guidance system will cue you to slow down. Not maintaining your target pace? We’ll encourage you to speed up to meet your training goals. From steady-pace runs to tempo intervals, your Adaptive Training Plan will provide ongoing guidance so you can focus on getting the most out of every run. Once you’ve completed your daily workout, we’ll deliver an assessment of how successfully you managed to follow your voice-instructions, as well as a training breakdown with results across a variety of metrics.
By being able to use the Omegawave daily readings the training plan will adapt to you. We are no longer stuck with a rigid program.
Terrence Mahon
Your running coach
I’ve improved my 5K record and my 7K trail experience at the same event from the previous year.