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Garmin Coach 5K plan – Week 4

Week 4 of 12 of the Garmin Coach 5K plan includes my first skipped workout and no new personal records. Will this affect Coach Greg’s confidence in me?

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

After finishing a training Garmin Coach often provides me with an article or video from my coach on a relevant subject. I’ve seen subjects as weight loss, the importance of warm-ups and cool downs and explanations on the different type of trainings you’ll come accros in the training plan. I find them an interesting addition to the training plan. This week I got an article on setting the right 5K goal. Definitely also an interesting read, but I’m a bit curious about the timing. While setting up the training plan I felt a bit like I was taking a wild guess when determining my goal. I understand that after a few weeks it’s good to look at your goal again and see if it still seems like a realistic goal, but the article really focused on starting out with a plan.

Training 12 – Easy Run

The week starts with an easy run: 5 minute warmup, 20 minute easy run, optional 10 minute easy run and a 5 minute cooling down. The first 20 minutes were done with a 8:48 min/km and I ran the optional run with an average pace of 8:36.

Training 13 – Goal Pace Repeats

The second time Coach Greg has planned goal pace repeats for me. My first attempt was in week 1 and I really had issues figuring out how to run at the correct pace. With the experience of week 1 it went significantly better this week. This time instead of 6 times 400 meters at goal pace, I’m doing 4 times 600 meters at goal pace. My average paces were: 6:49, 6:56, 7:01 and 6:54. The pace felt good to run at, but the 600 meters did seem very long. Luckily I have a few weeks left before I’m supposed to run 5K at this pace!

Training 14 – Easy Run

The first training of the plan I had to skip. I’ve been having severe head aches all week and decided to take a little rest and see a doctor. Nothing serious going on, but I didn’t find an opportunity to reschedule the workout. I was really wondering what the effect would be of this missed training on Coach Greg’s confidence level on my progress in the training plan. Fortunately it didn’t seem to have any negative effect. This could have something to do with it being ‘only’ an easy run and Coach Greg did gave me the option in the beginning to run only 3 times a week.

Training 15 – Long Easy Run

I’ll be running a 5 minute warmup followed by a 40 minute easy lap, a 10 minute easy lap and a 5 minute cooldown. It was a quiet run as it was raining hard and not many people found this a great time to take a walk or run in the woods. I ran the 40 and 10 minutes at an average pace of 8:50 min/km.

Summary 

The fourth week of the training plan has been completed and it’s feeling good so far. I missed one training this week, but Coach Greg and me feel this won’t impact my goal. The program’s confidence level is increasing every week and as you can see below has almost reached purple. If I reach purple it means I’m exceeding expectations and could consider a more challenging goal. In my summary of week 2 I promised I’d adapt my time goal if I’d see purple two rimes in a row before week 6. With two more weeks to go, it’s appears this could be a likely possibility.

Check out how I started with this training plan or see how I did in week 5.

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