Coach Greg, half marathon – Strides, progression and easy runs Coach Greg, half marathon – Strides, progression and easy runs
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Coach Greg, half marathon – Strides, progression and easy runs

These are the third and fourth week of my Garmin Coach Half Marathon training plan with Coach Greg. The goal is just to complete the distance as I am not ready to give my maximum in training. These weeks bring stride repeats, progression runs and some easy runs. And some skipped runs again. 

Stride repeats

10 repeats of 20 seconds high cadence, 45 second recovery

I was looking forward to my first stride repeats of the plan, after already skipping the first planned strides. It didn’t happen today either. After waking up at 4 in the morning with migraine, I decided to reschedule this run. I didn’t run it.

Progression run

5 minute warming up, 20 minutes easy, 10 minutes fast pace, 5 minute cooling down

After messing with the stride repeats, I wanted to do this week’s progression run, but I messed up the schedule a bit. The workout wasn’t on my watch when I went out for my morning run, but I found a different progression run from an earlier Coach plan. It had a time goal that is way too fast for me at the moment and the easy part was a bit longer. I ran 25 minutes at easy pace and 10 minutes at a faster pace of 7:50 min/km. It felt super hard though, it’s hard to believe that I ran a half marathon a year ago at a slightly slower pace.

Since I didn’t select the right workout, my Coach plan thinks I skipped yet another run. Oh well. I’m glad this completion plan doesn’t have a confidence level, cause I know where it would be…!

Easy run

50 + 10 minutes

After Friday’s progression run, I wanted to do my long run on Sunday, but I felt tired and in need of rest. So, I rested.

Stride repeats

10 repeats of 20 seconds at high cadence, 45 second recovery
Finally I’m doing my first stride repeats of this training plan. The goal of Coach Greg’s stride repeats is to increase cadence. The idea is that if you increase your cadence, without shortening your stride, you’ll be faster. Ideally your cadence should be between 170 and 190. I found this article from Greg McMillan useful in understanding how proper form helps you improve your running. My easy pace cadence is between 155 and 160. There is definitely some room for improvement there.

I tried to run slowish but with high cadence, without sprinting or pushing myself too much as I’m just not feeling 100% at the moment. I want to run fast, but only by moving my legs faster.

1. 6:28 min/km, 163
2. 6:13 min/km, 162
3. 6:08 min/km, 160
4. 6:24 min/km, 164
5. 7:40 min/km, 165
6. 5:33 min/km, 167
7. 6:17 min/km, 168
8. 6:50 min/km, 168
9. 7:05 min/km, 157
10. 5:26 min/km, 168

I know I can run with a higher cadence if I’m giving it all, but I’m pretty satisfied with today’s result.

Progression run

5 minute warming up, 20 minutes easy, 10 minutes fast pace, 5 minute cooling down

Since the plan didn’t register me running last week’s progression run, it’s back. Maybe it would be back either way, I don’t really know. I do know that this time the workout synched nicely to my watch, so I was able to run it as planned. I ran the 25 minutes very easy and very slow, but I could run the fast part a little faster as last week at 7:45 min/km. I started the fast past slower and just went by feel of what I thought I could manage. Starting out slower meant I had a little more to give at the end. 

Easy run

20 + 10 minutes

I’m not sure why I now have four runs in a week, as that’s not even an option for a half marathon completion plan with Coach Geg. And, it doesn’t really matter, because I’m not doing four runs in a week right now, no matter how short. I skipped this run.

Easy run

50 + 10 minutes
After skipping last week’s long run, the 60 minute easy run appeared again this week. It’s cold and wet, but I want to get my run done. I get dressed and head out the door early. The forest is still mainly quiet, partly because it’s raining pretty hard. I want to run the trails, but it’s muddy and slippery and I still haven’t bought myself some trail shoes. So, I try to find the least slippy paths and finally give up and take the cycling lang back home. I was not interested in a muddy slide 2K from home.

Summary

So, out of seven planned runs, that should’ve been six runs, I did four. Let’s look at that a little more positively. I ran all the regular planned workouts of this last week. It’s hard, I’m fighting through some of these runs, but I’m not giving up. I love running and it still puts a smile on my face. Keep going!

4 thoughts on “Coach Greg, half marathon – Strides, progression and easy runs”

  1. Heey. Vervelend die migraine. Lijkt me redelijk irritant als je lekker wilt gaan sporten maar met hoofdpijn rust moet houden. Bedankt voor het McMillan linkje naar het running form article. Goed verhaal. Ben zelf ook erg bezig met cadence en ontspannen houding tijdens het rennen. Dit artikel onderschrijft sommige dingen die ik ook zelf al uitgevogeld had.
    Succes met je HM plan en keep running! 🙂

    1. Ja, dat is gewoon zinloos dan. Compleet uitgeschakeld. Ik vond het McMillan stuk heel interessant, met name het stuk over harder naar beneden pushen met je benen. Ik ben daar eens bewust op gaan letten en ik liep echt soepeler, en sneller! En had daarna een hoop spierpijn 🙂

  2. I’m so happy I found your blog! It’s so difficult to find runners online that “run like I do” – i.e not at a 4min/km pace! I’ve just signed up to Greg’s half marathon plan and I’m so looking forward to getting properly started, having done the benchmark run this morning. Thanks for sharing your progress, it’s really encouraging 🙂

    1. Us regular people need to be represented too!

      Good luck with Greg’s plan, I’m sure you’ll love it! One side note, his longest run is a 2h slow run, 4 weeks before race day. I extended it, because I felt it didn’t get me close enough to the HM distance.

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