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Garmin Coach – Complete guide to the coaches

This page provides an overview of all the Garmin Coach plans per distance, coach and goal. What kind of workouts to expect, what the longest run could be and what kind of taper the coach might have planned for you. Since the Garmin Coach plans are all adaptive, your plan may differ from what is mentioned here. Leave a comment below if you see something different in your plan!

The information is gathered from my personal experience with some of the plans with Coach Greg and Coach Amy and the input from the members of the Garmin Coach Runners Community on Facebook.

Garmin Coach – Greg McMillan

Coach Greg – 5K – completion goal

Coach: Greg McMillan
Distance: 5K / 3.1 miles
Goal: completion
Number of workouts per week: 3
Confidence level: yes
Type of workouts: easy runs only
Longest run: 50 minutes, one week before race day
Taper: 1 week of short pre-race workouts

Coach Greg – 5K – time goal

Coach: Greg McMillan
Distance: 5K / 3.1 miles
Goal: time goal
Number of workouts per week: 4
Confidence level: yes
Type of workouts: easy runs, hill repeats, speed repeats, goal pace repeats, stride repeats, steady state run, time trial and one sprint workout
Longest run: 70 minutes, two weeks before race day
Taper: 1 week of short pre-race workouts

Coach Greg – 10K – completion goal

Coach: Greg McMillan
Distance: 10K / 6.2 miles
Goal: completion
Number of workouts per week: 3
Confidence level: no
Type of workouts: easy runs, mixed with progression runs and stride repeats
Longest run: 70 minutes, four weeks before race day
Taper: four weeks of 30-40 minute runs

Coach Greg – 10K – time goal

Coach: Greg McMillan
Distance: 10K / 6.2 miles
Goal: time goal
Number of workouts per week: 4 or 5
Confidence level: yes
Type of workouts: a variation of easy runs, stride repeats, speed repeats, goal pace repeats and progression runs, with one tempo run and one goal pace run
Longest run: 90 minutes, four weeks before race day
Taper: four weeks of speed workouts mixed with easy runs, the long run is replaced with two goal pace repeats and one goal pace run

Coach Greg – HM – completion goal

Coach: Greg McMillan
Distance: half marathon / 21.1K / 13.1 miles
Goal: completion
Number of workouts per week: 3
Confidence level: no
Type of workouts: easy runs, mixed with progression runs and stride repeats
Longest run: 120 minutes, four weeks before race day
Taper: four weeks of easy runs and goal pace runs

Coach Greg – HM – time goal

Coach: Greg McMillan
Distance: half marathon / 21.1K / 13.1 miles
Goal: time goal
Number of workouts per week: 4 or 5
Confidenve level: yes
Type of workouts: a variation of easy runs, goal pace runs, speed repeats, progression runs and stride repeats with one tempo run
Longest run: 120 minutes, four weeks before race day
Taper: four weeks of easy runs and goal pace runs

Garmin Coach – Jeff Galloway

Coach Jeff – 5K – completion

Coach: Jeff Galloway
Distance: 5K / 3.1 miles
Goal: completion
Number of workouts per week: 3
Confidence level: yes
Type of workouts: weekly increasing run-walk-run and cadence drills
Longest run: 3.2K / 2 miles, 2 weeks before race day
Taper: two weeks of repeating cadence drills and a magic mile one week before race day

Coach Jeff – 5K – time goal

Coach: Jeff Galloway
Distance: 5K / 3.1 miles
Goal: time goal
Number of workouts per week: 3
Confidence level: yes
Type of workouts: three workouts per week: run-walk-run long run, alternating each week with a magic mile. Other runs are drill workouts and speed repeats
Longest run: 14.5K / 9 miles, one week before race day
Taper: 1 week of short pre-race workouts

Coach Jeff – 10K – completion

Coach: Jeff Galloway
Distance: 10K / 6.2 miles
Goal: completion
Number of workouts per week: 3
Confidence level: no
Type of workouts: run-walk-run long run alternating each week with increasing speed repeat intervals, other recurring workouts are drill workouts
Longest run: 11.3K / 7 miles, one week before race day
Taper: one week of short drill workouts

Coach Jeff – 10K – time goal

Coach: Jeff Galloway
Distance: 10K / 6.2 miles
Goal: time goal
Number of workouts per week: 3
Confidence level: yes
Type of workouts: run-walk-run long run, hill repeats, speed repeats, goal pace repeats and drill workouts
Longest run: 24K / 15 miles, one week before race day
Taper: one week of short drill workouts

Coach Jeff – HM – completion

Coach: Jeff Galloway
Distance: half marathon / 21.1K / 13.1 miles
Goal: completion
Number of workouts per week: 3
Confidence level: no
Type of workouts: run-walk-run long run alternating each week with increasing speed repeat intervals, other recurring workouts are drill workouts
Longest run: 22.5K / 14 miles, three weeks before race day
Taper: Three weeks of shorter runs

Coach Jeff – HM – time goal

Coach: Jeff Galloway
Distance: half marathon / 21.1K / 13.1 miles
Goal: time goal
Number of workouts per week: 3
Confidence level: yes
Type of workouts: run-walk-run long run, goal pace repeats, speed repeats, hill repeats and magic mile
Longest run: 30.5K / 19 miles, three weeks before race day
Taper: Three weeks of shorter workouts

Garmin Coach – Amy Parkerson-Mitchell

Coach Amy – 5K – completion

Coach: Amy Parkerson-Mitchell
Distance: 5K / 3.1 miles
Goal: completion
Number of workouts: 3 or 4
Confidence level: yes
Type of workouts: easy runs
Longest run: 6.4K / 4 miles, two weeks before race day
Taper: two weeks of short, easy runs

Coach Amy – 5K – time goal

Coach: Amy Parkerson-Mitchell
Distance: 5K / 3.1 miles
Goal: time goal
Number of workouts per week: 4
Confidence level: yes
Type of workouts: Easy runs, speed repeats, tempo run and time trials
Longest run: 12.9K / 8 miles, three weeks before race day
Taper: Three weeks of shorter, less intense workouts

Coach Amy – 10K – completion

Coach: Amy Parkerson-Mitchell
Distance: 10K / 6.2 miles
Goal: completion
Number of workouts per week: 4
Confidence level: no
Type of workouts: long runs are all negative split runs, then: easy runs, hill repeats, cadence drills and pace runs
Longest run: 9.65K / 6 miles, two weeks before race day
Taper: two weeks of 4-8K / 2.5-5 mile runs

Coach Amy – 10K – time goal

Coach: Amy Parkerson-Mitchell
Distance: 10K / 6.2 miles
Goal: time goal
Number of workouts per week: 4
Confidence level: yes
Type of workouts: steady state runs, easy runs, goal pace repeats, supersets, time trials and hill repeats
Longest run: 14.48K / 9 miles, three weeks before race day
Taper: three weeks of shorter runs

Coach Amy – HM – completion

Coach: Amy Parkerson-Mitchell
Distance: half marathon / 21.1K / 13.1 miles
Goal: completion
Number of workouts per week: 4
Confidence level: no
Type of workouts: long runs are all negative split runs, then: tired runs, easy runs, hill repeats, cadence drills and pace runs
Longest run: 19.3K / 12 miles, two weeks before race day
Taper: two weeks of shorter runs

Coach Amy – HM – time goal

Coach: Amy Parkerson-Mitchell
Distance: half marathon / 21.1K / 13.1 miles
Goal: time goal
Number of workouts per week: 4 or 5
Confidence level: yes
Type of workouts: easy runs, tired runs, time trials and weekly increasing speed repeats
Longest run: 22.5K / 14 miles, two weeks before race day
Taper: two weeks of shorter runs

16 thoughts on “Garmin Coach – Complete guide to the coaches”

  1. Pingback: Garmin Coach - Which Coach do you choose? - My Runner's Life

      1. I have my first tempo run tomorrow in coach Greg’s HM timed plan and I’m 3 weeks out from the race!

  2. Bless you for sharing this. It has helped me select an appropriate plan for my wife without the trial and error I had to make. Happy running!

  3. Great article – thank you for putting in the work to collate this! I’m not sure if it’s region specific – I’m in Australia, and I don’t have an 10K time goal option for coach Amy.

    1. Hi Natasha! It’s not region specific, but based on your other input during the setup of the plan. You likely selected limited current mileage, which is why she’s not appearing. Her plan starts too fast for someone with not enough current running experience.

  4. I am on week 6 of Coach Amy HM completion plan and I have hard time understanding the descriptions of the runs. I would prefer having more exact pace and HR specifications for each section of the run. Also I haven’t received any hill repeats yet. When do they typically start to appear and for which day.?

    1. Pace targets are only shown when you have a time goal selected and that’ll give you a faster build up as well.

      I’m not sure when the hill repeats show up, it’s also possible there is only one session or they might not appear at all due to the adaptive nature of the plan.

      Most runs should be easy, you should be able to hold a conversation. Cadence drills are about increasing cadence/moving your legs faster as usual. Pace runs should push you.

      Also check the articles within the coach plan, there might be indicators to how much faster/slower your pace should be.

    2. Week 15 was my first hill repeats. I missed 2 weeks due to injury so let’s say 13 weeks (30 week programme) Cadence or hills always fall on a Friday in my experience

  5. For these training programs, how can I adjust my long training run if I need to miss one? For example, if I have an upcoming long run (during the middle of the program) that I have to miss because there’s no way for me to run one weekend, how should I make it up?

    1. You can reschedule the run to a day that works better for you. If that’s not an option, skip it and the plan will adjust accordingly. Likely by offering the same workout again next week.

  6. Dennis Salzmann

    I am in week 11 of 20 of Coach Jeff HM time goal of 2 hours. So far it is going well. The long easy runs are long – last Saturday was 15 miles, it is walk / run. I struggle with the suggested walk / run interval of run for 2 minutes and walk for 30 seconds, hard for me to get into a good rhythm. I run my long runs at a pace between 10 and 11 minute miles and walk for 30 second. It is working for me. I like the long runs and am very confident I will perform will in my half. The program has become predictable, Tuesday’s are goal pass runs with 6 intervals, Thursdays are magic mile or hill repeats, and Saturdays are speed repeats or long runs. I really do like this training plan, wish there was a full marathon plan.

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