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Garmin Coach 5K plan – Week 12

Only one week till race day! I am in week 12 of my Garmin Coach 5K plan and I’m becoming more and more confident my goal is reachable (and so is Coach Greg)! This week includes another sprint workout, a fuelling revelation and my first ‘pre-race workout’ which appears to be part of a 1 week taper before the big race!

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

 

Training 44 – Easy run

The week starts with the usual 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 ran the first part at an average pace of 8:00 km/min and decided to skip the optional part. It’s been very busy at work and I didn’t have much time left. 
Midrun sunrise

Training 45 – Sprint workout

Just like last week Coach Greg has a sprint workout planned for me. After a 10 minute warm-up I’ll be doing 8 sprints of 200 meters at a pace between 6:04 and 6:22 min/km, 40-60 seconds faster as my goal pace. Last week I started out a bit fast and was feeling drained during the later intervals, so this week I wanted to start slow and increase speed with each interval. 

This week: 6:18, 6:35, 6:20, 6:08, 5:59, 5:52, 6:03, 5:59

Last week: 6:03, 5:56, 5:59, 5:54, 6:04, 5:51, 6:02, 5:59

Comparing this week’s times with last week’s, I was a bit slower, but it felt a lot easier. Both my average heart rate (165 vs 171) and my maximum heart rate (188 vs 197) were also significantly lower this week. 

Part of the reason this week felt easier is likely caused by a change I made in my prerun fuel. I’ve been struggling with what to eat before my morning run since my workouts increased and got harder. Usually I would just eat a small gingerbreadlike breakfast snack and have no issues during my run. I’ve been noticing for a few weeks that I was running out of fuel during my runs and especially during these speed workouts. I tried eating more of the same snack, but my body just felt full and I couldn’t eat more. I replaced the breakfast snack with toast and peanut butter, but it took too long to process and turn into fuel. The solution I discovered today that does work for me: breakfast snack and toast with peanut butter. No empty feeling towards the end of my workout!

Training 46 – Easy run

 I wanted to take a different route today, because I missed the woods, but it’s still too dark when I leave for my run to head straight into the woods. Today’s route took me along a busy road through those woods, but I didn’t enjoy this as much as I hoped I would. Lesson learned, this route will not be repeated soon. 

Coach Greg planned an easy run with a 10 minute warm-up, a 25 minute easy run, 10 minute optional easy run and a 10 minute 10 cooling down. The easy runs were to be ran at a pace between 8:00 and 8:30 min/km. I ran the first part at 8:14 and the second part at 8:09. For some reason it didn’t feel so easy today, but I haven’t really figured out why. Oh well, there are good runs and bad runs, right?

Training 47 – Pre-race workout

It’s taper time! Coach Greg has planned a few shorter, easier runs for me for the last runs before my race on Saturday. Today the plan is a 5 minute warm-up, 20 minute easy run, a 10 minute optional easy run and a 5 minute cooling down at an easy pace between 8:00 and 8:30 min/km. I felt great, my legs felt great and I had to really make sure I wasn’t going too fast. The first run I did at 7:58 min/km and the second run at 7:47 min/km. Oops, that was still too fast. 
Summary
I’m feeling a little proud while I write this, coach Greg’s confidence level finally went into the purple part! Yeah! I’m also feeling more and more confident that my goal of running a 5K within 35 minutes is within reach. Only one week to go!

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