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Garmin Coach 5K plan – Week 10

Week 10 of the Garmin Coach 5K plan has me back to running after being sick for almost two weeks and made me change my my running plans for the coming weeks.

If you came here looking for more information on Garmin Coach, check out my Garmin Coach Tips

The original plan was to run a 5K somewhere between April 4 and 7, but after missing four trainings in a row I decided I wanted to increase my chances of reaching my goal and postpone the 5K race. I have officially registered for my first 5K race ever and it will be on April 13!

The second thing I registered for this week is Parkrun! I live in the Netherlands, which for some reason doesn’t have any parkruns, but I’ve read a lot of positive things about it and I’m curious to try it out. Since I’ll be visiting Florida in May, I’ve decided to participate in the Clermont Waterfront Parkrun on May 11.

I’m really excited about both of these races!

Training 36 – Easy run

Starting this week the easy runs are no longer just done at an easy pace as it has been so far. Coach Greg is telling me now to run these easy runs at a pace between 7:55 and 8:33 min/km. This is actually the pace I have already been running my easy runs, so this was comforting to see! Coach Greg planned a 10 minute warm-up, 25 minute easy run, 10 minute easy run and a 10 minute cooling down for me. Unfortunately I’m still sick and had to skip this run. 

 

Training 37 – Tempo run

After a 10 minute warm-up Coach Greg wants me to run 10 minutes at goal pace, followed by an optional 5 minutes at goal pace and a 10 minute cooling down. I was really looking forward to this as it seems like a good way to see how I’m doing so far, but I was still not able to run and had to skip this training. 

 

Training 38 – Easy run

This training was originally planned for Friday morning, but I was not feeling well enough yet and I had an early meeting, so I decided to postpone it to Saturday. So, Saturday morning 9AM and I am ready for a run again! Today I’ll do a 10 minute warm-up, 25 minute easy run, 10 minute easy run and a 10 minute cooling down. Both easy runs are to be done at a pace between 7:55 and 8:33 min/km. I wanted to run this extra slow as I was just getting back to running, but I my legs felt great and I couldn’t help myself. The first easy run I ran at 7:53 min/km and the second at 8:24 min/km. Not bad. 

Training 39 – Long easy run

Today my legs didn’t feel so good anymore. I was still feeling yesterday’s run, but the sun was shining and I just wanted to go out. The plan: a 10 minute warm-up, a 45 minute easy run, 5 minute optional run and a 10 minute cooling down. I decided to go off-road today, because this usually helps me to slow down more and just enjoy! The first part I ran at 8:48 min/km and the second part at 8:33 min/km. According to the plan I slowed down a bit too much, but that was okay with me. 
Lovely run in the sun!
Summary
I am really happy to be back to running again, but Coach Greg was a little ruthless this week with his confidence in me. Below’s confidence level shows a huge drop versus last week’s level even though I’ve delayed my final 5K race with one week. The delay did cause the confidence level to rise again, but it was not enough to make up for the lost trainings. However, I’m feeling good, so I’ll just see what the coming weeks bring me. The change didn’t change any of the already planned workouts for the coming week, but a week of workouts has been added. 

 

Check out my post on week 1 to see how I started or go to Garmin Coach for other posts on this training plan.

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