I'm on week 4 of the Garmin Coach Jeff Galloway plan to try to get my 5K time down to between 20 and 22 mins by early September.
It seems to be a very gentle route into running - much like the C25K program.
Hoping to see my VO2 max improve a bit too beyond 51 by supplementing running with a lot of cycling (over 10 hours per week using heart zone training)
I’m using Jeff as my Garmin coach and currently on week 11 of 14. I’m enjoying it and it’s keeping me motivated. The speed repeats are a bit of a killer - got to do 14 of them this week!
The distance of the long runs goes up quite a lot and is a lot further than 5k but my times are improving. I’m not sure I’ll meet my goal of 30mins for 5k but I’ll certainly be much closer than I was at the beginning. I’ve already knocked 3 mins off my 5k time and my 10K time has improved by 5 minutes.
It’s interesting to hear how someone else is getting on with it.
Well done, you've already shown a big improvement in thec5 and 10 k times.
My first speed workout on Thursday.
6x400m at an uncomfortable pace for me should be interesting.
I'm currently on week 4 with Jeff Galloway, 5km. Curious, do you do a normal 5km run during the week or sticking strictly to the training?
Prior to starting the program, I would have run three times per week, but since starting the training I've only done one long run (6.6km) so far. All other training has been very short distances (4km including warm up and cool down)
Thanks!
The runs that weren’t 5K I just kept going to reach 5K. The long runs add a mile each time so they do get quite long!
The number of repeats for drills, hills and speed does increase as you go through the weeks so you end up running further each time.
I think it works on the 10% rule of increasing each week.
It worked though, I did manage to get under 30 mins for my ‘race’.
Great, thanks so much for sharing your experience!
So happy with just a small run ...
week3run1 ✅. 3 x 17 mins with 1 min walks. 
