A faster half marathon – Last long run and more speed work A faster half marathon – Last long run and more speed work
A faster half marathon – Last long run and more speed work
A faster half marathon – Last long run and more speed work
A faster half marathon – Speed repeats and sunrise runs A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Back to training, resuming the Garmin Coach plan A faster half marathon – Back to training, resuming the Garmin Coach plan
A faster half marathon – Back to training, resuming the Garmin Coach plan
A faster half marathon – Back to training, resuming the Garmin Coach plan
Best Garmin watches for running Best Garmin watches for running
Best Garmin watches for running
Best Garmin watches for running
A faster half marathon – More speed work and pausing the Coach plan A faster half marathon – More speed work and pausing the Coach plan
A faster half marathon – More speed work and pausing the Coach plan
A faster half marathon – More speed work and pausing the Coach plan
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

Garmin Coach 5K plan – Week 13 (completed)

The final week of my Garmin Coach 5K training plan has arrived and it’s all about tapering. There are only two trainings this week and they are both around 30 minutes long. Friday’s training has been cancelled since the race is on Saturday.

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

Training 48 – Pre-race workout

The first training of the week and the second training of my taper week. Coach Greg has planned a short sprint workout. After a 10 minute warm-up, 6 times a 1 minute intervals at goal pace followed by 6 1 minute recovery intervals and a 10 minute cooling down. I was a little too excited and my times were definitely too fast. My goal pace is 7:00 min/km and I ran these intervals at 6:53, 6:27, 6:55, 6:39, 6:09 and 6:48 min/km. Oh well, I tried.

Training 49 – Pre-race workout

Today it’s time for my last training before my race and I’m a little nervous. I’ve had a really bad muscle ache from a aquapower/bootcamp session on Monday evening and this little voice in my head kept telling me I was going to arrive at the start of my first race with this insane muscle ache. Two minutes into my run I didn’t feel it anymore though. Running to silence the negative voices!

It’s just a short easy run today, a 5 minute warm-up, 20 minute easy run and a 5 minute cooling-down. I’ve been instructed to run this at a pace between 8:00 and 8:30 min/km and that’s what I did, I ran at an average pace of 8:03 min/km

Summary

That’s it for my training! All that’s left to do is relax and wait for race day to see what this training plan has brought me. I’m feeling confident, even though there is still a little voice in my head saying I’m going to make a fool of myself this Saturday. I’m choosing to ignore that voice. I got this! Coach Greg’s confidence has never been higher, he thinks I’m going to smash my goal, so let’s do that!

I’ll be posting a race review and an overall Garmin Coach review on short term (edit: done!), so check back here soon or subscribe to receive update emails.

Read how I started with Garmin Coach or check out my experiences from last week.

7 thoughts on “Garmin Coach 5K plan – Week 13 (completed)”

  1. Hello

    I just wanted to write to you as somehow so many things seem to have coincided with your blog, though I am going through this one year later.

    I happened to choose the same Garmin Coach, even with the same target time. Fortunately I have been healthy through whole the program, just two last last workouts missing (I will be going right after this comment to my pen-ultimate workout).

    Because of the corona flu, I must run my 5k alone. I am very positive that I can do my target as I have done it already during long run workouts. Of course NOT having competitors around makes achievement easier, but what can I do to it in the current situation?

    I am 60 year old and haven’t been running (long stretches) during the last 20 of them. I have been walking really much though and probably it gave a basis on which to build. I was anyhow quite sceptical about my ability to run for such a long period but actually by starting little by little I now know that I can do it.

    I would have preferred to find your blog earlier but it was fun to compare your and my experiences also retrospectively.

    Next I’ll probably take another Garmin Coach course for 10k (maybe like 1 hour 10 minutes or so).

    Maybe this was my thanks for the blog in more words than needed, but that’s me… 😉

    br, Hank

    1. Hello Hank,

      Thank you, loved reading your story! Since the 5k plan I’ve done 2 half marathon plans, with one actual half marathon race. I’m now in my 3rd week of the 10K plan with Coach Greg, goal: 1:10. But, I think that goal might be a little optimistic for me, I’ll be happy with 1:12:30. We’ll see! I’m definitely a big fan of the coach plans and they help me stay focused during these strange times. Go crush your goal and check back in, would love to hear how you did!

      Greetings, Miriam

  2. Hi Miriam

    You asked me to report back, how I did and here it comes. I must say I was just astonished with my run.

    First the situation: I had a funeral yesterday and ate a bit too much, I guess. This morning I also woke up (too) early, with less than 7 hours of sleep. The weather was cold and windy, so I thought this might be a difficult one.

    But I didn’t want let trainer Greg down, so I decided that as I had planned, this was the day to do it (or at least try it).

    I started faster than what I had thought but as it turned out that I had no problems I decided to slow down later on the route. This was my normal training area so I didn’t plan any special route, I sort of composed it by the ear while running. There was a bit difficult time just before 3k as the terrain ascended and the ground was softer (and a bit wet also). I still could keep the pace up and it just felt good, breathing wasn’t difficult and legs where working fine (though I think there was just a bit lactate acid creeping in). But I was well ahead of my schedule and not worried any more. So I just ran without thinking anything and the (virtual) finish line came rather rapidly.

    My kilometers were 6:25, 6:08 6:30, 6:12 and the last (as I still felt strong) 5:48 and the total time was 31:03 which was whopping 5:27 minutes below my goal! It was really hard to believe!

    Maybe I could take a slice away from my 10k target and aim for 1:02 (if I were able to keep the same pace for double distance – given the additional training).

    As a minor side notion, there seems to be small bug how Garmin Connect records the , erm, records. It says that my 5k record is now 31:09, which includes additional 20 meters (that came before my Vivoactive managed to shut down my race). On the race details (Laps) it shows 5k time correctly, but on records it includes those six seconds. Strange. Not a big deal, but…

    So I’ll probably start my 10k plan probably on Wednesday, a few weeks behind of you 🙂

    Greetings

    hank

    1. Hi Hank,

      You did great!! Not ideal circumstances and still such a big time of your goal. Awesome! On to the next goal. I’m in week 5 of my 10K plan. Are you sticking with Coach Greg or picked a different coach this time?

      Gr. Miriam

  3. Yep, Greg for me. No on the second week already 🙂 I decided to really challenge myself setting target to 62 minutes (ie same pace as 5k but double the distance). I haven’t any real race as my target, but should run 10k (probably solo) in the August, so there’s time…

  4. Yes, Greg it is. I have liked his 5k program (and the results it gave as well) so I decided to check also 10k with him. I am already on week 2, so far so good. My target is a bit challenging as I try to make it in 62 minutes (same pace as in 5k but double the distance) we’ll see how it goes.

    BR

    Hank

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