garmin coach cover

Garmin Coach 5K plan – Week 11

Week 11 of my Garmin Coach 5K plan and I shaved 1:23 minute of my 5K time! My fastest time is now at 37:14 min, which means I only have 2 minutes and 14 seconds to beat during my race in two weeks! This week’s training has some easy runs, a nice sprint workout and a not so easy long easy run, Coach Greg fooled me!

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

Training 40 – Easy run

This week starts with an easy run: 10 minute warm-up, 25 minute easy run, 10 minute optional easy run and 10 minute cooling down. The easy runs should be done at a pace between 8:00 and 8:30 min/km. I was a little faster as intended and ran them at 7:54 and 7:57 min/km. Consistent and not bad, as they did feel easy to me! I decided to cut my cooling down a bit short as I miscalculated my halfway point and was not feeling like running an extra round. Apparently 22,5 minutes is not half of 55 minutes, who knew?  

Beautiful morning!

Training 41 – Sprint workout

My favorite training of the week, speedwork. Besides the 10 minute warm-up and cooling down I’ll be doing 8 sprints of 200 meters at a pace between 6:04 and 6:22 min/km. That is about 40 – 60 seconds below my goal pace. I ran the intervals at 6:03, 5:56, 5:59, 5:54, 6:04, 5:51, 6:02 and 5:59 min/km. I absolutely love the consistency in these splits, cause when I started this training plan my interval paces were all over the place. It seems I’m getting a bit more feeling for it! Coach Greg also seems satisfied, his confidence level increased a lot after this workout. 
 

Training 42 – Easy run

Another easy run: 10 minute warm-up, 25 minute easy run, 10 minute optional easy run and 10 minute cooling down. The second I closed my front door behind me I noticed I was going to have an issue during this run with my Garmin watch. I had forgotten to charge it (downside of long battery life?) and with 3% battery left I wasn’t too optimistic it would be able to record the entire training. A little over halfway into my training, my watch did die on me and I was worried about what would be registered and if this would affect Coach Greg’s confidence at all. I do have my phone with me during my runs since I bought a Flipbelt a little while ago, so I had turned Strava on to record my run at this start. Luckily my watch did save the workout up until the moment the battery died and Coach Greg found this was enough judging by the “Good job”. I ran the whole workout at an average pace of 7:57 min/km, which was a bit faster as me and Coach Greg wanted, but it felt good so I’m fine with that. 

Prerun
Midrun

Training 43 – Long easy run

I feel betrayed by Coach Greg. He said this would be an easy run, a long easy run. So that’s what I set out to do. A nice longer run at a comfortable pace between 8:00 and 8:30 min/km. I knew it would be 70 minutes, a 10 minute warm-up, 45 minute easy run, 10 minute optional easy run and a 10 minute cooling down. What I didn’t know is that Coach Greg had fooled me. As soon as the 10 minute warm-up ended I got a message stating the easy run had started and that I should run it at a medium to hard pace, between 7:09 and 7:18 min/km. What? Why? How?! I was not prepared. So, I tried, but I soon made a deal with myself, as long as I made it to 5K in a decent pace I could take it easy afterwards. I wanted my PB! It was hard, it was warmer as expected and I was runner faster as expected, but I got my PB. At the 5K mark I did need to walk a bit and after that I just finished my run as the slow easy run I had intended to do. Sorry coach, but I’m calling it a compromise. 

So, the first 5K I ran in 37:14, but this includes my warming up. Then I continued my run at approximately 8:30 min/km. 
Summary
I’ve learned this week not to go by the titles of the workout, but to actually check what is expected of me within the workout. Coach Greg’s confidence in my and my goal is increasing fast again since I got sick a few weeks ago. And honestly, so is mine. This week’s 5K PB I ran while warming up, while taking it easy for the first 10 minutes and while not knowing I should be going fast. I fully believe that in 2 weeks time I’ll be reaching my goal!

Check out how I started with this training plan in my article on week 1

Add a Comment

Your email address will not be published. Required fields are marked*