Frequently Asked Questions
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CoachedRun®
Workout/Running
Technical Issues
CoachedRun®
What is CoachedRun®?
CoachedRun™ is a training program designed to improve your running, prevent injury and improve motivation while training for 10K, Half-Marathons and Marathons. The first part of the system is a written calendar that details your daily runs. The second part is a series of downloadable MP3s that are choreographed with original music and coached voiceovers.
Who can use CoachedRun®?
Any runner can benefit from using CoachedRun®. The workouts are segmented by distance and are appropriate for anyone from novices looking to get through their first 10K to veteran marathoners looking for an edge as they train for a personal record.
I just want to get in shape. Is CoachedRun® for me?
Yes. We recommend you start with the 10K training program. If you conquer that, you can advance to the half-marathon or marathon program.
I’m brand-new to running. Is CoachedRun® going to help me?
As a new runner, we recommend starting with the 10K training program.
I’m completely out of shape. Can I still use CoachedRun®?
You bet. Because YOU set the pace based on your own heart rate and perceived effort, you determine how fast and how far you run.
Is CoachedRun® just for fast runners?
No. Fast and experienced runners will enjoy the change of pace that CoachedRun® workouts provide. However, slow runners will get the same benefit.
How do I download the MP3s?
Go to our download page and follow the easy-to-use directions. If you have any trouble, go to our technical FAQ. If it still isn’t working, e-mail us and we’ll respond within 24 hours to get you up and running…or we’ll give you your money back!
Do I have to download separate music to go with the coached voiceovers?
No. We have original music combined with the voiceovers. The music has been designed to speed up during the faster-interval portions and slows down during the recovery/slower periods.
Can I still use the MP3s even if I don’t have an MP3 player?
Yes. Downloaded MP3s can still be used on CD. If you have a CD burner with your computer, simply create a playable disc using your CD-burning software and you are ready to run.
The schedule calls for a run on Monday, but I was too busy to run; can I switch my run to another day of the week?
Yes. You can adjust the schedule to accommodate days off. However, if you miss a run after you’ve taken a day off, we recommend that you simply take another day off. Do not double your mileage for a day. Too much on a single day can result in injury.
I love running to the CoachedRun® training programs. Can I run to them every day or just on one day per week?
Interval runs (the audio portion of CoachedRun®) should only be run one day per week. You should be pushing yourself hard enough during the CoachedRun® that your legs will need adequate recovery. Keep with interval runs once each week, and your running speed will improve.
Workout and Running
What is the difference between a 10K, Half-Marathon and a Marathon?
The easy answer? Distance. 10 kilometers (or “10K”) is about 6.2 miles. A half-marathon is 13.1 miles and a full marathon is double that: 26.2 miles. There are key differences in how one trains successfully to “go the distance.” CoachedRun® programs are designed to ensure your success no matter what distance you choose to race.
What are the different types of workouts incorporated into the CoachedRun® programs?
We ask our runners to incorporate the following types of runs into their weekly program:
- Recovery runs — These are workouts where, after a warm-up period, the runner maintains a slow, easy pace on flat ground and a low heart rate/perceived exertion for the duration of the run.
- Aerobic endurance run – This is a “steady and strong” run. After the warm-up period, the athlete maintains a strong, aerobic pace for the duration of the run.
- Speed workout — These runs are the key to getting faster and thus, these are the workouts that you will download as an MP3. They consist of variable-length intervals that require the athlete to increase and decrease speed for the duration of the run.
- Tempo and Progressive-Tempo runs — The tempo run asks the athlete to build up to speed through the course of the run. The tempo run takes you to race pace after the warm-up while the progressive-tempo run breaks your run into thirds and prescribes an increasing pace for each third.
- Long runs — For people training for half-marathons and full marathons, the long run is the linchpin to success. Over a period of weeks, the athlete gradually builds up their long-run mileage at a steady, aerobic pace.
How many days a week do I need to run? And for how long?
Depending on the distance of race you are training for, you may run as few as three times in a week or as many as five. The distance of each individual running workout will depend on what race distance you are training for and where you are in the program. Marathoners will generally run more frequently and further than first-time 10K runners.
How do I prevent injury?
Most running injuries come from either too much, too soon or poor technique. The CoachedRun® approach is to prioritize technique and to build the length of your running gradually so that you arrive at race day in good form and ready to accomplish your goals without injury. Best of all, YOU set the pace, so YOU control the effort. To prevent a running injury, be sure to always include the warm-up and cool-down sections of each workout. Properly preparing yourself for your workout and stretching at the end will not only help keep you injury-free, they’ll also improve your performance.
And what do I do if I get injured?
Do NOT continue to push forward with your workouts! Shut it down and get to a sports-oriented physical therapist. In many cases, a good sports PT will be able to help you heal while minimizing your downtime. Do not ignore an injury; get treated, get healthy and get back on the road.
Technical Issues
I’m concerned about giving out my credit-card number.
We understand. Many people still have concerns about shopping online. That’s why we use state-of-the-art 128-bit SSL encryption, the industry standard for safety. See that yellow padlock icon at the bottom of your browser? That’s your sign that your transaction is protected.
How do I download the MP3s that I just purchased?
Once you have purchased the MP3 from the download page, you will be sent an e-mail that has links to your download. Following the directions below, you will use those links to download your CoachedRun® MP3 workouts.
How do I get the MP3 onto my iPod®/MP3 player?
CoachedRun® MP3 files are like any other music file you listen to on your iPod® or MP3 player. You should follow your specific player’s instructions on how to upload those files to your player. If you’ve done it before, the CoachedRun® MP3 should work the same way. If this is your first time, be sure to follow the directions on your player precisely. Most are very clear and easy to follow. Below, we've outlined the process for some popular MP3 players and the iPod.
There are two steps to getting your CoachedRun® MP3 workouts onto your player and into your ears!
- Download the files to your computer from the confirmation email that was sent to your email address.
- Upload the files to your iPod or other MP3 player
1. DOWNLOADING THE FILE FROM COACHEDRUN.COM:
Click on one of the download links in the email that was sent to you by CoachedRun®. (Didn't get one? Are you sure you entered the correct email address? If so, check your spam filter. It may be stuck.)
You will get a "File Download" pop up and it will ask "Do you want to open or save this file?" Click on "Save".
A "Save-As" pop-up will appear. Choose the folder where you would like to save the file and click on "save". We recommend you save in "My Music" folder.
File name is automatically filled in. The download may take several minutes. Please be patient. These files are large. While downloading occurs, make sure to uncheck the box that reads, "close this dialog box."
When the download is finished, the box will remain there. This lets you know the download is finished.
2. UPLOADING THE FILE TO YOUR MP3 PLAYER:
Please ensure that you have correctly installed the software that came with your iPod or other MP3 player. These devices are amazing but they only work with the software that was provided when you purchased the player!
CoachedRun® MP3 workouts will work with any MP3 player on the market. They are no different than any other MP3 that you are already downloading! If you are already downloading music and uploading it to your player, do what you always do to add new music to your player.
The following instructions show how to upload CoachedRun® MP3 workouts to a variety of popular devices. If yours isn’t in the list, don’t worry! Just follow the instructions that came with your player and you’ll have no trouble adding your CoachedRun® workouts.
iPod
- Open iTunes
- Drag-and-Drop your CoachedRun® MP3’s into the track listing pane. (You can also use “Add File To Library” from the “File” drop down menu. Either way will work.)
- Connect your iPod to synch.
Insignia
- Plug in your Insignia music player to the USB port.
- Click on the Windows “Start” button
- Click on My Computer
- The Insignia player will show up as an additional drive called “Insignia.”
- Double click on the new drive and again on the folder called “Media.”
- You will see a folder called “Music.”
- Open the folder into which you saved your CoachedRun® MP3’s (probably “My Music”).
- Drag-and-Drop the CoachedRun® files into the “Music” folder. The device will automatically update.
Sansa
- Plug in the Sansa music player to the USB port.
- Click on the Windows “Start” button
- Click on My Computer
- The device will show up as an additional drive called “Sansa.”
- Double click on the new drive and again on the folder called “Media”
- You will see a folder called “Music.”
- Open the folder into which you saved your CoachedRun® MP3’s (probably “My Music”).
- Drag-and-drop the files from the folder into the “Media” folder. The device will automatically update.
Samsung
- Plug in the Samsung music player to the USB port.
- Click on the Windows “Start” button
- Click on My Computer
- The device will show up as an additional drive called “Samsung.”
- Double click on the new drive and again on the folder called “Media.”
- You will see a folder called “Music.”
- Open the folder into which you saved your CoachedRun® MP3’s (probably “My Music”).
- Drag-and-drop the files from the folder into the “Media” folder. The device will automatically update.
HELPFUL HINTS:
- Consider making a playlist on your device. Add all your CoachedRun® workouts to the playlist so that you will easily be able to find them. Plus, they’ll be in order so you never have to search for your next run!
- Consider making a CoachedRun® folder within MyMusic to store all of your CoachedRun® MP3’s. Many of us have hundreds and even thousands of music files. Creating a CoachedRun® sub-file within MyMusic will keep your workout MP3’s easy to find and access.