1) Bridge to 10K for 5K grads
2) Separate 10K training program
My theory is that if 5K grads want to continue with their training, they're going to want to go on to either 8K or 10K. Most races that I see are usually 10K instead of 8K, and if you train for a 10K, an 8K will be much easier. The natural progression should be to move onto 10K.
You have the basic format down, and based on the iTunes reviews and discussions here there is little to complain about!
I graduate from the 5K program on 04/17. I am highly nervous about moving on to 10K without an app that I'm comfortable with. Without anything from Splendid Things, I may have to buy something like Run Keeper that allows me to build my own advanced intervals for 10 K. There's also a competitor who put out "Bridge to 10K" for 5K grads - I don't really want to go with someone else but if push comes to shove, I'm going to have to do something soon.
This is something that I've not put in to the App. I really want the application to just have the things it needs to have, and this seemed like something that people could search for on the internet. I'm open to changing the application though, and I have had this suggestion before, so I will keep it in mind.
This link here has the stretches that I used – there are just four, they're pretty simple, and you can do them standing up:
I also tend to do some stretches for my arms and back too.
This article has a lot more stretches, but mentions the important ones (which are covered in the first link). There's also lots of good advice here about how to do your stretches (good form):
Here are my tips: Good stretches take a little while. Hold each stretch on each side for a good 30 to 40 seconds. This is much longer than you will generally see people doing. Be very gentle on yourself. Don't bounce, and don't force anything. It should be curiously nice, rather than uncomfortable, and never painful. Work in to the stretch while you're doing it. You'll slowly loosen. Let yourself relax.
It's helpful to have a (small) cost so that you commit to a training program; if you offer two full free weeks as a "trial" you might get people not committing to the whole thing. It would be better to offer a limited function version, with one run just so new runners can hear the voice and make sure it works before buying.
Keep up the good work!
First, what about the inclusion of a simple stopwatch for free running on a favorite route thats based round the app?
I envisage something along the lines of you press start, and it starts the 5 min warm up, then tells you to start running. You go round, every 5 mins elapsed the lady would tell you how long you've been going for. You then press a finish button, and it swaps over to the 5 min warm down allowing you to cool down and view time spent running. Maybe these run times could be stored for the last couple of dozen runs.
Then how about the user defined preprogrammed free running mode others are asking for?
With a bit of techno-jiggery this website could be adapted to allow us users to upload our own workouts, this would allow us to produce custom run programmes for those that want a follow on to train for the 8k, 10k, half marathon, marathons etc. Beyond altering the interface to allow us to do this, the user group would do the rest. If there was a rating system then users would get to know who's made up a good running programme.
Hope this spurs some ideas, and enriches the product for all.