📱Set up your Training Peaks account👇

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

📱Connect your Training Peaks account to your smart phone/watch👇

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

📱Visit the Training Peaks help center for answers to all of your questions👇

• 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!

📆 Adjust your schedule to make it work for you alongside your Weekly Workouts + Small Groups👇

• 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

📆 Adjust your schedule to only run 3x/week 👇

• 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

📆 Become enrolled in a different plan👇

• 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).

📆 What to do if you have to miss one (or more!) runs/workouts of the plan👇

• 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!

📆 Adjust the plan during Spring Break or vacation👇

• First 5K: 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!

🏃‍♀️ How do I find my pace in the chart?👇

• 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

🏃‍♀️ I’m struggling to hit my paces, what should I do?👇

• 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!

🏃‍♀️ How do I know when to move up a pace group?👇

• 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!

🏃‍♀️ I think I might be injured. What should I do?👇

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

🏃‍♀️ Am I able to use a treadmill?👇

• Absolutely!

🏃‍♀️ It’s raining, snowy, or icy outside. What should I do?👇

• 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!

🏃‍♀️ I’m an advanced runner + have been running more than what the plan calls for. What should I do?👇

• 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.