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

OUR RUNNING ESSENTIALS πŸ‘Ÿ

Below you’ll find some of our fav running products! You’ll also have a chance to win some of these throughout your run club training πŸ’•

reebok-shoes
garmin-watch
hyperice-hypervolt
nathan-sports
zensah-sports-bra
zensah-compression-sleeves

RUN CLUB FAQ

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

πŸ“±Set up your Final Surge accountπŸ‘‡

πŸ“±Connect your Final Surge account to your smart phone/watchπŸ‘‡

  • Check out this video for how to connect your Final Surge account to your smart phone/watch!

πŸ“±How to change your daily email schedule + adjust daily workoutsπŸ‘‡

  • Check out this video for how to change what time you receive daily emails from Final Surge
  • Check out this video for how to adjust your workout schedule in Final Surge

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

  • Find all of the answers to your Final Surge questions here!

Check out this video for how to adjust your schedule in Final Surge!

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

  • When classes start back up, you’ll be balancing more with your training. Here is how to adjust your schedule with your Weekly Workouts + Small Groups!Β 
    • 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
    • Recovery run days can also be done alongside a Weekly Workout or Small Group! Just take it super easy : )

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

  • 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 run

πŸ“† Become enrolled in a different planπŸ‘‡

  • Email [email protected] if you want to become enrolled in a different plan (e.g. you’re currently in the 10K plan + wan to change to the half marathon plan).

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

  • 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: Set up a call with Coach Clem or Coach Ganz in order to determine how to best tweak the plan in order to help you still finish your race!

πŸ“† Adjust the plan during vacationπŸ‘‡

  • It’s OK to skip one week of a plan, you won’t lose fitness! Try to do 2-3 easy runs during your vacation + 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‘‡

  • Determine your pace in the chart by:
    • Using a recent time you raced + using that to find what paces you could be focusing on in training in the pace chart
    • Using your goal 10K or half marathon 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 + Coach Ganz for other ideas to make your workouts harder.

Have a question not answered above? Email [email protected] or schedule office hours with Coach Clem or Coach Ganz to get it answered!