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Garmin Coach 5K plan – Week 5

Week 5 out of 12 of the Garmin Coach 5K plan includes two new records, some very nice paces and a time trial to see how I’m doing!

During the training plan you can always only see 1 week ahead in the plan for the planned workouts, so each week is a new surprise. The setup is usally similar though with two easy runs, a speed workout and a long run. This week the long run is replaced with a time trial though, which I’m very excited about. This will give me (and Coach Greg) an idea on how I’m doing.

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

Training 16 – Easy Run

One of the standard easy runs: 5 minute warmup, 20 minute easy run, 10 minute optional easy run and a 5 minute cooldown. I finished the easy runs at 9:06 and 8:49 min/km. I don’t know if Coach Greg thought I wasn’t going fast enough, or he’s giving a delayed response to my missed training of week 4, but after I finished this training the Garmin’s confidence level actually went down for the first time. I’m not sure how I feel about that.

Training 17 – Stride Repeats

Coach Greg seems to want me to increase my speed even more. Today after the 10 minute warmup I’m doing 6 intervals of 20 seconds at a pace of approximately 6:20 min/km, so more than 30 seconds faster as my goal pace. Each interval is followed by a 1 minute recovery. Of course I had no idea what this pace would feel like so I decided to just go fast and see what happens. I ran my intervals at 5:30, 5:49, 5:24, 6:27, 6:39 and 6:05 min/km, so mostly too fast and mainly just out of pace.

I was really looking forward to this run, but somehow it wasn’t as hard of a workout as I expected. I’m not sure if it should’ve been longer or more intervals or maybe I’m missing the point. The video that Garmin showed me before starting the workout did say the training was meant to let my body get used to faster paces.

Training 18 – Easy Run

Another easy run, 5 minute warmup, 20 minute easy run, 10 minute optional easy run and a 5 minute cooldown. I finished the first easy run at an average pace of 8:57 min/km and the second run at 8:54 min/km.

Training 19 – Time Trial

No long run this week, Coach Greg has a time trial planned for me! After a 10 minute warmup I’m doing 1,6K at my ‘best effort’, followed by a 10 minute cooldown. I started way too fast and had to slow down in the second half of the 1,6K, but I finished the 1,6K in 10:26, which means I managed an average pace of 6:29 min/km. This is below my goal pace of 7:00 which is starting to look less and less crazy. I ran two new records, this was my fastest 1K at 6:21 min/km (last record 7:17!) and my fastest mile at 10:25 (last record 11:50!!).

Summary Week 5

Wrapping up week 5 and I’m excited to see where this plan is taking me. So far I am very happy with my progress, and it seems Coach Greg is quite happy as well. After the first training this week the confidence level went down a bit, but the time trial put me back on the same level I ended week 4 with. I decided I will not be changing my time goal and just see how it goes. Next week we’ve got some hill repeats planned, I’m looking forward to that!

Check out my post on week 1 to see how I started or see how I’m doing in week 6.

4 thoughts on “Garmin Coach 5K plan – Week 5”

  1. I had time trial yesterday, 1st lap was .5mile warm up, 3rd lap was 1 mile best effort, 4th lap was .5mile cool down. What was lap 2. What am i supposed to do on lap 2. I ran for a while but nothing happened till 5 mins, so i skipped and went to lap 3..

  2. Clarie Morrow

    I had to search the internet about the extra lap thing too. It’s essentially a get ready moment to make sure you’re set to do your next lap. It usually comes before a timed lap or the interval training sprints. So when you press the lap button you know you’re right into the sprint.

  3. Thanks for another great summary of a week in the training plan. I did my mile time trial twice, on weeks 5 and 6 and I got 6:57 and 6:51 which is a tad faster than goal pace of 7:05. It still told me that there’s room to grow. Now I see that you ran yours basically 30 seconds faster than race pace which would be 6:35 for me I can’t run that fast but I’m still confident that I’ll manage the 5k with the goal pace of 7:05 because the goal pace repeats don’t feel that hard. I just seem to be unable to run much faster than that.
    I have to add that I’m a marathon and ultra runner so I’m just not used to running at these fast paces but I’ve got endurance in spades. Now I’m a bit scared of the sprints later in the plan. But maybe that’s exactly what I need.

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