CHAARG RUN CLUB TRAINING RESOURCES πŸƒβ€β™€οΈ

RUN CLUB FAQ

All CHAARG Run Club workouts will only be able to be accessed via Training Peaks! Please check out the resources below for how to use Training Peaks + how to make the most of your CHAARG Run Club training planπŸ‘‡

πŸ“±Set up your Training Peaks accountπŸ‘‡

  • Check out this video for how to set up your Training Peaks account!
  • Still having trouble? Email Run@CHAARG.com!

πŸ“±Connect your Training Peaks account to your smart phone/watchπŸ‘‡

  • Check out this article for how to connect your Training Peaks account to your smart phone/watch!

πŸ“±Visit the Training Peaks help center for answers to all of your questionsπŸ‘‡

  • Find all of the answers to your Training Peaks questions here!

Check out this video for how to adjust your schedule in Training Peaks! **Having trouble? Email run@CHAARG.com + we can easily adjust your schedule for you!

πŸ“† Adjust your schedule to make it work for you alongside your Weekly Workouts + Small GroupsπŸ‘‡

  • First 5K
    • You can always swap out your strength days with your Weekly Workout or Small Group days
    • The weekly SAM routines are great to do alongside a Weekly Workout or Small Group day
    • You can also move your rest days in the plan to be on the same day as your Weekly Workout or Small Group days
  • Fun + Fastest 5K
    • You can always swap out your strength days with your Weekly Workout or Small Group days
    • You can also swap out your rest day with the Weekly Workout + Small Group days
    • A recovery or easy run (typically Mondays) can also be paired with a Weekly Workout or Small Group day if you want to double up

πŸ“† Adjust your schedule to only run 3x/weekΒ πŸ‘‡

  • First 5K – your plan already has 3 runs/week!
  • Fun + Fastest 5K – if you only want to run 3x/week, here are the runs to incorporate into your schedule:
    • Recovery / Easy Run
    • Tempo OR Speed workout *just choose 1!
    • Long workout

πŸ“† Become enrolled in a different planπŸ‘‡

  • Email run@CHAARG.com if you want to become enrolled in a different plan (e.g. you’re currently in the fastest 5K plan + wan to change to the fun 5K plan).

πŸ“† What to do if you have to miss one (or more!) runs/workouts of the planπŸ‘‡

  • First 5K:
    • If you miss a run, try to adjust your plan + complete it on a different day. It’s important you don’t skip around in your schedule as each run builds upon the last!
    • If you have to miss multiple runs in a row, you might need to re-start the plan from where you left off. Chat with Coach Clem if you need more guidance!
  • Fun + Fastest 5K:
    • Missing 1-2 runs: Missing one run isn’t a huge deal – you can typically just move that run to a different day or skip that workout. However, if it becomes a habit, then evaluate your schedule + determine why you are missing runs!
    • Missing 3-5 runs: If you have to miss 3-4 runs in a row (about a week of runs), then you can still pick up the plan from where you left off! You will not lose fitness taking a week off.
    • Missing 8+ runs: Re-start the plan at the week where you had to miss all of the runs + push your race date back a week!

πŸ“† Adjust the plan during Spring Break or vacationπŸ‘‡

  • First 5K:Β Pause your plan for that week + pick it back up the next week if you won’t be able to complete your 3 runs that week
  • Fun + Fastest 5K: It’s OK to skip one week of a plan, you won’t lose fitness! Try to do 2-3 easy runs during Spring Break + pick back up training the following week when you’re home!

Download + use our pace chart here!

πŸƒβ€β™€οΈ How do I find my pace in the chart?πŸ‘‡

  • First 5K – there is no designated pace for your workouts! All of your runs should be completed based on how you feel + the most important thing to remember: forward is a pace!
  • Fun + Fastest 5K – determine your pace in the chart by:
    • Using the last 5K time you raced + using that as your 5K pace for the pace chart group
    • Using your goal 5K time from the chart + using that pace for the pace chart group
    • Running an easy mile + using that easy mile pace to figure out your pace chart group

πŸƒβ€β™€οΈ I’m struggling to hit my paces, what should I do?πŸ‘‡

  • It’s important to remember that stress, sleep, nutrition all have important impacts on our training! If you’re having trouble meeting your paces — look back at the past few days (or weeks!) + see what other factors may be affecting you.
  • There is no shame in slowing down + going to a different pace group if you are consistently not hitting your paces!

πŸƒβ€β™€οΈ How do I know when to move up a pace group?πŸ‘‡

  • If you are consistently hitting your paces + they are starting to feel *easier*, then it’s probably time to push yourself to a faster pace group. Great work!

πŸƒβ€β™€οΈ I think I might be injured. What should I do?πŸ‘‡

  • Rest + ice!
  • Get evaluated by a medical professional (MD, PT, etc).

πŸƒβ€β™€οΈ Am I able to use a treadmill?πŸ‘‡

  • Absolutely!

πŸƒβ€β™€οΈ It’s raining, snowy, or icy outside. What should I do?πŸ‘‡

  • Rain — up to you, but it can be fun to run in the rain! If it’s lightning or thunder, take your workout to the treadmill or move it to a different day.
  • Snow/Ice — take your workout to the treadmill!

πŸƒβ€β™€οΈ I’m an advanced runner + have been running more than what the plan calls for. What should I do?πŸ‘‡

  • That’s awesome! Feel free to add easy miles before or after any of your runs. You can also reach out to Coach Clem for other ideas to make your workouts harder.

Have a question not answered above? Email Run@CHAARG.com or schedule office hours with Coach Clem to get it answered!