Selecting a Running Program
To begin a running program, open the Club Heldie app and click on the “Home” tab at the bottom of your screen. Click on the “Workouts” button, then scroll down to the “Improve Running Performance” section, then click “Show All”
Choosing a Running Program
- 5K: 8-week programs that are designed to help runners complete or improve performance in a 3.1-mile race/distance
- 10K: 8-week programs that are designed to help runners complete or improve performance in a 6.2-mile race/distance
- Half-marathon: 13-week programs that are designed to help runners complete or improve performance in a 13.1-mile race/distance
- Note: if you are new to running, our suggestion is to begin with the beginner 5K program. Before starting a half-marathon program, it is recommended that you are able to run a 5K distance
Choosing a Level
- Beginner: created for those who are new to running or run less than 15 miles a week
- Intermediate: created for those who have experience running, and usually run anywhere from 15-30 miles a week
- Advanced: created for those who have experience running, and usually run anywhere from 15-40+ miles a week
Note: don’t be afraid to go down a level if a certain program looks too challenging or intense. Safety and injury prevention is our top priority, and we recommend gradually moving up in intensity and distance rather than overexerting ourselves and risking an injury
Scheduling a Running Program
- Click on the running program you would like to follow
- Click “Plan this workout”
- Select a start date
- IMPORTANT: Choose the number of weeks specified in the plan (8 weeks or 13 weeks)
- Select ALL 7 workout days. (All days should be highlighted in red, not grey, to show that they have been selected. Don’t worry, this does not mean you will be required to run 7 days/week. These programs follow a 7-day training pattern that includes specific days for cross-training and rest)
- Once you have completed the above steps, click “Plan this Workout” and you will see that it has been added to your plan
- Note: The day you start the program will determine which days certain workouts fall on. For example, if you start Day 1 on a Monday, Day 6 (usually a long run) will fall on a Saturday. If you start Day 1 on a Tuesday, the long run will fall on a Sunday.
Understanding the Workouts in a Running Program
Each day involves a running workout or an option to cross-train/rest. Here is what you need to know about the running workouts...
- Be sure to click on the “Notes” icon for specifics about the workout
- Aerobic pace (AR) = slow enough to hold a conversation with a friend. This pace is 60 seconds slower than your race pace, and is a 6 out of 10 on a difficulty scale
- Aerobic threshold (AT) = this pace is between your 5K and 10K pace. It is fast enough that holding a conversation is extremely difficult, and is usually 30 seconds faster than half marathon race pace. On a difficulty scale of 1 to 10 it will be an 8.
- Marathon Race Pace (MRP) = the pace which you expect to run 13.1 miles or 26.2 miles on race day. On a difficulty scale of 1 to 10 it will be a 7
- Marathon Simulation (MS) = is a combination of aerobic pace (AR) and marathon race pace (MRP). Start in the AR zone to warm up your muscles to avoid injury, and then switch into MRP to acclimate your body to the stresses of race pace over longer distances
- Strides = sprints performed over a short distance of less than 100 yds (10 to 20 seconds) during your workout. They are similar to Fartlek's (speed play) in principle given that you accelerate slowly until you reach an anaerobic threshold pace (AT) for a short distance.
- Threshold Run = speed work. For example, “3x7:00 @ AT w/ 3:00” means start with seven minutes at AT Pace with a three‐minute recovery between sets at AR pace. Repeat three times, followed by a one‐mile cool down at AR pace. AT pace is similar to 10K pace.
Cross-Training/Rest Days in Running Programs
- You can choose to follow a stability, strength, or power program from the Club Heldie app OR follow another form of cross-training (cycling, swimming, yoga, barre, pilates, etc)
- We suggest scheduling at least 1 rest day each week to support recovery and avoid injury
How to Cancel or Change a Running Program
- If you would like to cancel or change a program, open the Club Heldie app then click “My Plan” at the bottom of your screen
- Scroll down to “Workouts” then click “History”
- Click the “X” on the program you would like to cancel, then select “Delete today and future days”
- If you would like to begin a new program, see “Scheduling a running program” above in this guide