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Frequently Asked Questions (FAQs)
Because this is a FAQ page where we can answer you, we encourage you to ask questions!

You can send your questions to the following address:

These questions will be answered as soon as possible.

Thank you, your VICSYSTEM team.

Why are long runs run so fast?
The self-appointed "experts" who have run a semi-decent marathon in the last couple of decades and now have grey hair, are those who are writing the books and training plans suggesting to run long runs very slooooowly.

In the last couple of years, an emphasis has been put on the long runs for marathon preparation. Today, long runs are run differently than they were run in the past. The best marathon runners run their long runs at a fast, steady pace. These modern training methods have also been integrated into VICSYSTEM. The success of the African runners and others, confirms the fact that these runs should no longer be run at "snail" pace.

The newest and current training methods of 2021 are going toward polarized training (running either very slowly or at a very fast pace). In polarized training methods, running between 80-95 percent of your anaerobic threshold is the "forbidden zone". The VICSYSTEM-Team, along with other sports medicine specialists, find these methods to be ineffective. When training with the Kenyans, VICSYSTEM found that the "forbidden zone" should be anything but forbidden!

To get to the point: Long runs should be run at a faster pace than has previously been advised. However, VICSYSTEM also includes and allows for some slower runs, which really shouldn"t be run at a fast pace at all. In this way, the variation of pace increases, one runs everything from slow runs to very fast runs. VICSYSTEM offers the sort of variety of training/workouts that current elite athletes undertake.

Preparation races
Prep races are races where you don't care with what time you finish in. You would just like to run a race under "racing conditions" in order to train or to work out for fun. Running a 10k under racing conditions with competition, who are giving it their all, is simply a better workout than running a 10km tempo run alone somewhere on a track. The point is this: hard trainings during a prep race brings you a tick further than running them alone. VICSYSTEM plans preparation/recovery for a "prep race" differently (shorter) than other races. You choose the priority of a race either as a major race, a prep race or a training/fun race. Only select "major race" if you would like to destroy your competition as well as your personal best time!

The heat rule
We suggest that if the temperature at the start of the race is over 20 degrees Celsius, to run slower. Per degree over 20 Celsius one should add about 1 percent of the objective time to your pace. Example: A runner should run a pace of 4:00/km, but it is 27 degrees Celsius. Following the rule, take a 107 percent of 4:00/km which equals 4:17/km. As always, you should keep the recommended pace for 2/3 of the course and then see how you feel!

Why can't one set a goal time for races in VICSYSTEM?
Desired race times and goals should not be entered. You can only train as much as your body can handle and as much as it can process all your workouts to get a positive effect. Balance between harder workouts and base training is very important. It is the combination of hard workouts and lighter workouts, which will then lead to an improvement. This has nothing to do with your ambition or your goal times. It has to do with the amount of workouts that your body can handle over a longer period of time without suffering an overtraining! A journalist asked us why we didn't include race goals in our planning and we answered: or else one day would need to be 30 hours and the week would need 11 days. With VICSYSTEM, you can select how many times a week you have time to train and the system will then fit a number of workouts in that amount of given time, from which you'll also need to recover from. This way, you progress and you'll be able to run your races at your present fitness level. If you trained harder, you may have gotten yourself injured and couldn't even have started the race. The only alternative as far as ambition goes, is to train twice a day, seven days a week, to eat and sleep in between, and kiss your everyday, private life goodbye!

What do I do if I skip a training day?
You can deselect or move the training day you miss in your VICSYSTEM training plan and all your workouts will automatically be recalculated. However, don't forget to change the week plan back for the following week!

Heart rate above/below recommended?
The recommended heart rate for your workouts is calculated from your resting heart rate and your maximum heart rate (personalize under Profile). The recommended heart rates are based on runs over flat courses. This means if you run slower, faster, or on hilly courses, your heart rate could go outside the guidelines. Your heart rate may also not match up if your fitness level changes (ex. improves). It is mandatory to regularly update your heart rate guidelines. If you go on hillier runs, stick to the recommended heart rate that VICSYSTEM offers, not the pace. Do interval, pyramid, tempo runs and race-specific workouts on flat courses and stick to the recommended pace as precisely as possible.

No way of gauging distance
Distance and pace are appropriated for you in VICSYSTEM. Training according to the system will be difficult if you have no way of gauging distance. Borrow a GPS watch (or a pedometer) from someone and run your courses in order to measure the distances. Another possibility is to bike a route with a gadget that measures distance. Another possibility is to invest in a watch with this function: Polar has watches with sensors, which can be attached to one's shoe, which need to be calibrated. The S1- and S2-sensors are very precise. Older models such as the S625X have to be calibrated on a regular basis. Otherwise, GPS gadgets are also available from Garmin. Older models such as the Forerunner 101, 201, and 301 only function in nice weather. The newer models, Forerunner 205 and 305 function under all conditions, but are quite expensive. However, you can also simply look up how long certain routes are by using Google-Earth.

When to cross train?
You can integrate cross training into your plan if a recovery run, a normal continuous run, or a recovery day is on your training plan. Please make sure not to go over your normal training heart rate when cross training or you won't be able to recover. The harder blocks of training (long runs, interval training, tempo runs etc.) should be done running or VICSYSTEM won't be able to monitor your progress.

Mountain runs
If you train for mountain runs, then you should obviously also train on hilly terrain. However, it is almost impossible to integrate "pace" due to the different degrees of steepness, terrain as well as differences in elevation. There is no way to calculate a lower pace under these conditions. This is why we strongly recommend that mountain runners run based on their heart rate, which VICSYSTEM calculates for each individual.

interval, pyramid, tempo runs and race-specific workouts should be conducted somewhere flat. Any other training such as recovery runs, normal and faster continuous runs can be done on different terrains. As far as long runs go, we recommend switching off from week to week: one week flat, one week on hilly or mountainous terrain.

We thought the Smileys would be clear because if you run the mouse over it, a text appears.

If there is a crying smiley, this means that the training was not completed due to some reason or another. In this case, one could remove this day from that week and place it back the next week. However, VICSYSTEM is a "coach" who watches his "sheep" so those who can never do the hard workouts stick out much more than those who conduct the recommended trainings.

The smirking smiley is for those days where one was too tired to conduct the planned training, but still wanted to exercise. I (Patric) sometimes train as late as 11 p.m. and would rather run a continuous run along the well-lit lake Zürich instead of doing a hard workout on a 400m-track! This is an example when I choose the smirking smiley. Victor is the professional who is already sleeping at 11 p.m., *smile*!

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