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A faster half marathon – Last long run and more speed work
A faster half marathon – Last long run and more speed work
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A faster half marathon – Speed repeats and sunrise runs
A faster half marathon – Speed repeats and sunrise runs
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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
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A faster half marathon – More speed work and pausing the Coach plan
A faster half marathon – More speed work and pausing the Coach plan
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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
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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 Half Marathon – Week 3

Week 3 of my half marathon training with Garmin Coach has ended. This week brought me an easy run, an attempt at goal pace repeats, a skipped run and a slow long run of almost 12K.

If you’re looking for more information on the Garmin Coach plans, check out this post concerning the new adaptive 5K, 10K and half marathon plans that Garmin introduced back in April.

Training 7 – Easy run

The week starts off with a short easy run, 20 + 15 minutes at an average pace between 7:43 and 8:21 min/km. I ran both parts at 8:09 min/km. Felt good!

Training 8 – Goal pace repeats

I have not had many bad runs lately, but this was definitely one of them. The plan said a 15 minute warm-up, 15 minutes at goal pace (7:09 min/km), 5 optional minutes at goal pace and a 15 minute cooling down. I tried, but I couldn’t. I had no problems finding the right pace, but I just couldn’t keep it up. I managed 7 minutes at the right pace, the next 8 minutes I slowed down a bit, took some walk breaks, retried the goal pace a few times and eventually finished the 15 minutes at an average pace of 8:03 min/km. So, I was determined to ‘fix’ this during the optional run. I had slowed down a bit during the end of the first 15 minutes and sped up again for the optional run. I finished these 5 minutes with an average pace of 7:06 min/km. It’s something. I felt completely drained and defeated at the end of this run though. Luckily Coach Greg isn’t too harsh: Good job!

I know some runs are better than others, bad runs happen, etc. It would help my head if I could figure out why I struggled so much today, but I have no ideas. Better luck next time?

Training 9 – Easy run

Coach Greg had a 20 + 15 minute easy run planned for me, but today I disappointed Coach Greg and decided to skip my training. I was tired, my foot was hurting and I had a concert in the evening which meant cycling for 1 hour, being on my feet for several hours and jumping around and maybe some dancing. No run today.

Training 10 – Long easy run

Today’s long run is 10 minutes longer as last week’s long run, 60 minutes and 30 optional minutes at a pace between 7:43 and 8:21 min/km. I almost managed that, I ran the first part at 8:18 min/km and the second part at 8:28 min/km. It was warmer as I expected and I had to ration my water since I was running out a bit too quickly. I also started to feel hungry around 8K, I guess yesterday’s hangover-pizza was not the best fuel. As my distances are increasing I’ll need to slowly start thinking about what to eat/drink during my runs to keep me going.

So, I was forced to take it easy today and since I was out exploring a new route that wasn’t so bad. I mapped out my route via Garmin Connect beforehand, just to give myself an idea of how long this plan I had would be. The route took me through the woods and alongside a canal. Lots of shade thankfully! I might choose this route again for my longer runs. Towards the end of the training plan I should be able to combine some of my routes.

Summary
With 17 weeks to go there is still a long road ahead of me. I’m curious how the rest of the training plan looks like. This week’s long run already had me at 12K and I’m wondering how far Coach Greg wants me to run before my half marathon race. Since the workouts are only shown 1 week in advance and no-one has actually finished the program yet as they were introduced only 7-8 weeks ago (shortest plan is 12 weeks), I really have no clue. I guess we’ll have to wait and see. 

I have not seen much change in the confidence level, but I like where it’s at. The goal I entered is a little more ambitious than what I’m actually expecting and I’m happy we’re still in solid green. On to the next week!

1 thought on “Garmin Coach Half Marathon – Week 3”

  1. Mats Johannesson

    What I can see – beginning week 9 of 14 with Greg HM – distance has surprisingly little focus. Longest run of week 8 was 2 hours, called Easy Run (I’ve only had one [1!] run called “Long Easy Run” and that was in Week 4).

    In fact, all the speed work quickly ruined my ‘Aerobic Endurance’. Before Greg (TM) I ran ca 45 km/week – slowly – in 3 sessions of which one was at least two hours. I’ve _never_ really done anything speedy, instead concentrated on what generally is called ‘Aerobic Conditioning’. This led to me being able to run for hours with a steady heart rate slightly above 70% of HRMax. As I’m old, and quickly lose conditioning, the HR must be in that area to put pressure on the system.

    Furthermore, Gregs short 45-50 minutes “Easy Runs” was not enough to maintain my fitness, so I’ve been forced to do the short sessions as Trail Runs on an ‘illuminated ski track’, the undulating path pushing up my heart rate.

    But Aerobic Fitness is not the same as Aerobic Endurance, so I actually crashed at the end of the “Long Easy Run” of Week 4 I mentioned above – which only was 1 hour 45 minutes long…

    I’ve gotten a bit of the endurance back now that some of his speed work sessions are in the neighbourhood of 1 hour 30 minutes, Progression Run, Goal Pace etc, but HR still has a tendency to climb after the first hour of an “Easy Run”, during the second hour steadily from 70% to 80% of HRMax. Not good!

    PS: My climbing pulse is not the same as normal “Cardiac drift” – Trust me 🙂

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