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Garmin Coach 5K plan – Week 3

Week 3 of 12 of the Garmin Coach 5K plan and I am making progress. I ran a new record again and I got some new insights on something that might be negatively impacting my performance.

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

Training 8 – Easy Run

First training of the week, starting with a 5 minute warmup followed by a 20 minute easy run, a 10 minute easy run and a 5 minute cooling down. The first lap I ran at an average pace of 9:29 versus 9:47 km/min for the second lap.

Training 9 – Steady State Run

After a 10 minute warmup I’m doing 10 minutes at a pace of +/- 7:30 min/km followed by another 10 minutes at the same pace and a 10 minute cooldown.The training went well, it’s getting easier to maintain the pace. The first lap I ran at 7:25 min/km and the second at 7:29 min/km. I managed another new record on the mile: 11:50, 2 seconds faster as last week.

I noticed something interesting after my run in the Garmin Connect app. I’ve been having high heart rates during my runs for as long as I can remember, but today, 16 minutes into my run there was a significant drop in my heart rate (165 to 155) while there was no change in pace. Reviewing the map data I realized it happened around the same time I took off my headband because I was feeling too warm. It seems my body temperature rises too much and my heart is working hard to lower my temperature. A short Google search shows me research has been done focusing on body temperature and heart rate/performance. I’ll be looking into that, do some testing and if I find something interesting I’ll write a separate post.

Training 10 – Easy Run

Another easy run, a 5 minute warmup followed by a 20 minute easy run, a 10 minute easy run and a 5 minute cooling down. I ran both laps at an average pace of 9:05 km/min.

Training 11 – Long Easy Run

The plan is a 5 minute warmup followed by a 40 minute easy lap, a 10 minute easy lap and a 5 minute cooldown. Unfortunately 2 minutes into my first easy lap I accidentally double pressed my watch and it went to the next lap, skipping 38 minutes of my workout. I simply went on with the planned training and unpaused the workout after it told me it was completed so that my watch would still register the whole workout. Coach Greg was not impressed at the end of my workout and told me there’s “Room to Grow”, so far I’ve only gotten “Good Job” remarks. It seems that Coach Greg didn’t register that I actually did run the 60 minute workout he planned for me and he’s not happy with me.

Summary week 3

Training wise it was a good week, even though Coach Greg doesn’t fully agree on that. I’ve set a new record again and I seem to have no trouble holding the pace during the faster trainings and even with the issues of my last training Coach Greg is still increasingly positive. I’m starting to believe I could be aiming for a faster 5K as 35 minutes, but let’s see what the next few weeks will bring.

I had a small issue with the progress bar of Garmin Coach (I didn’t save it in time), so you’ll need to wait a week to see if Coach Greg still believes in me!

See how I started out with this training plan, my post on week 4, or see below for other posts on this training plan.

 

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