A faster half marathon – First speedwork and Friday Fun Run returns A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – Another time trial, PB and my first long run A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Time trials and low heart rate running A faster half marathon – Time trials and low heart rate running
A faster half marathon – Time trials and low heart rate running
A faster half marathon – Time trials and low heart rate running
A faster half marathon – Garmin Coach setup, benchmark and first runs A faster half marathon – Garmin Coach setup, benchmark and first runs
A faster half marathon - Garmin Coach setup, benchmark and first runs
A faster half marathon – Garmin Coach setup, benchmark and first runs
10K race – Epic Virtual Run 10K race – Epic Virtual Run
10K race - Epic Virtual Run
10K race – Epic Virtual Run
Training for a faster 10K – Tapering with easy runs and speed workouts Training for a faster 10K – Tapering with easy runs and speed workouts
Training for a faster 10K – Tapering with easy runs and speed workouts
Training for a faster 10K – Tapering with easy runs and speed workouts
Review: Aftershokz Aeropex – user experience Review: Aftershokz Aeropex – user experience
Review: Aftershokz Aeropex - user experience
Review: Aftershokz Aeropex – user experience
Training for a faster 10K – A lactate threshold test, speed work and more Training for a faster 10K – A lactate threshold test, speed work and more
Training for a faster 10K – A lactate threshold test, speed work and more
Training for a faster 10K – A lactate threshold test, speed work and more
Training for a faster 10K – Lots of speedwork and running with new gear Training for a faster 10K – Lots of speedwork and running with new gear
Training for a faster 10K – Lots of speedwork and running with new gear
Training for a faster 10K – Lots of speedwork and running with new gear
Training for a faster 10K – Improving cadence and buying new gear Training for a faster 10K – Improving cadence and buying new gear
Training for a faster 10K – Improving cadence and buying new gear
Training for a faster 10K – Improving cadence and buying new gear
My first virtual race – 5K Vestingloop My first virtual race – 5K Vestingloop
My first virtual race - 5K Vestingloop
My first virtual race – 5K Vestingloop

Training for a faster 10K – Improving cadence and buying new gear

Week 5 of my training towards a faster 10K includes a progression run, easy run and stride repeats. The confidence level of my Garmin Coach plan is still decreasing and has reached the orange level. I’m not sure why the confidence is so low, my time goal is a bit ambitious, but my half marathon time goal was more ambitious and I never had a confidence level this low. Maybe Garmin made some changes in the algorithm? I don’t know, but I’m not giving up just yet.

Progression run

Today’s workout is a short progression run: 5 minute warming up, 30 minutes at easy pace, 10 minutes at goal pace and another 5 minute to cool down. I like these runs, but the way I do them they become a bit of a puzzle. The first 35 minutes I spend on the trails in the woods, enjoying the scenery, stopping for pictures, etc. Basically I just follow the views. Then I try to ensure that I return to the asphalt road on time to have at least those 10 minutes needed for the goal pace part. It shouldn’t be too much more though, because after that part is done I’ll be on my way home. 

Today’s puzzle went pretty well. I ran the easy part at 8:15 min/km and the goal pace part at 6:45 min/km. And, I had enough road left for a 2 minute cooling down jog and a 5 minute walk home. 

It annoyed me that the 10 minutes at a 6:45 min/km pace felt so easy compared to the virtual race I did just two days earlier. I know the main reason for that is the much cooler temperature, but it still bugs me. My next virtual race will be planned differently. In a normal race you can’t plan on the weather, but in a virtual one you can!

Easy run

This Wednesday morning I’m supposed to do a 50 minute easy run, but I decide to skip the 10 minute optional part. No trails today, I’m running the cycling lane out and back. Just me, my music and focus on my run. 

I run 4,3K at an average pace of 8:24 min/km.

Long easy run

For some reason the Garmin Coach plan has decided that I should now be doing my long runs on Thursday instead of Sunday. The plan said to do an 80 minute easy run, I didn’t do anything. It happens, I’m okay with that.

Stride repeats

Another stride repeat session. It seems these are reoccurring every two weeks and repeats increase by two each time. I hope we’re slowly reaching the max though. Today we have 12 repeats of 20 seconds with 45 seconds recovery. I decided to really focus on my cadence today, moving my legs as fast as possible. Pace is not important, cadence is what this workout is about. 

Looking at the numbers below, that worked out pretty good. My cadence was higher as it ever was, even though the pace didn’t always follow along. I really felt my leg muscles working hard and even felt that until the next day. Another confirmation that training my muscles would likely make me a better runner. I talked about strength training about in my previous blogs, but there is still not much consistency going on there. Happy with this run though!

Today

 1. 1:16 min/km, 183 spm (nope)
2. 4:54 min/km, 179 spm
3. 5:03 min/km, 188 spm
4. 4:43 min/km, 190 spm
5. 5:00 min/km, 185 spm
6. 4:47 min/km, 186 spm
7. 4:53 min/km, 182 spm
8. 4:46 min/km, 187 spm
9. 5:15 min/km, 177 spm
10. 5:02 min/km, 182 spm
11. 5:28 min/km, 181 spm
12. 5:07 min/km, 182 spm

April 3

1. 5:09 min/km, 175 spm
2. 5:10 min/km, 178 spm
3. 4:50 min/km, 171 spm
4. 4:51 min/km, 171 spm
5. 4:57 min/km, 173 spm
6. 4:24 min/km, 177 spm
7. 4:38 min/km, 174 spm
8. 4:37 min/km, 178 spm
9. 4:25 min/km, 177 spm
10. 4:50 min/km, 173 spm

Summary
Coach Greg actually planned some goal pace repeats for Sunday, but I moved this run to Monday morning. I’m waiting on a special package to add to my running gear: a Garmin Fenix 6S ProGarmin HRM Run and the Aftershokz Aeropex. After this arrives, I don’t think there is much gear I can still wish for. Unfortunately the package doesn’t arrive until Sunday evening and by then I no longer want to go for my run. Plus, I’m too busy playing with all my new toys. More on that, and this run, in next week’s blog! 

View this post on Instagram

A post shared by My Runner’s Life (@myrunnerslife) on This page contains affiliate links, which means I may receive a compensation if you choose to use any of these links to buy a product. It does not affect the price you pay, but it does help to keep this website ad-free. Read more in my Affiliate Disclaimer.

This page contains affiliate links, which means I may receive a compensation if you choose to use any of these links to buy a product. It does not affect the price you pay, but it does help to keep this website ad-free. Read more in my Affiliate Disclaimer.

Leave a Comment

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

Scroll to Top