I am scare!

[SpongePot]

Hello community,

Need any tips ... as I am a little bit worried. I am doing the garmin coach with Jeff and tomorrow is the long run...11.26 with easy pace. I have never run more than 5km ... any tips... preparation ...

[AlMorr Ambassador Graduate10]

Is that 11.26 kilometers?, does seem a big jump from running 5K, perhaps you have missed a few weeks in between, when I was training to run a 10K it was a gradual increase of 1K a week, not a big jump from 5K to 11K, don't run it, it could cause you a injury.

[SpongePot in reply to AlMorr]

Not I didn’t missed any week .. that what scare me... for now walk ...run...walk I did 8 km but this said long run no mentioned of walk ...

[AlMorr Ambassador Graduate10 in reply to SpongePot]

Take that run slowly, you should be ok

[SpongePot in reply to AlMorr]

Oh I will for sure I found really odd this on the 3rd week I will do a really easy pace as said

[Lizzibeth78 in reply to AlMorr]

If you’ve done 8k run walk them I suggest you do this one the same. His runs usually increase by a mile each time or 1.61k so it seems that you have missed one out. I had a 9.6ish one in between.

Be careful if you make changes to your plan as you go along because this can skip weeks e.g changing days of runs.

You do seem to have got to 11k quickly - how many weeks is your plan? I got to that distance on about week 9.

[SpongePot in reply to Lizzibeth78]

Hi I checked I didn’t skip any workout , tomorrow I will start the 3rd week of 14weeks of training. For now I did goal pace repeat, hill training and speed repeat , this is the first long run and it just said 5min walk 11.26km run at easy pace and 5 min cool down. On Saturday I did a total of 8.54km with walk and run ...

[Lizzibeth78 in reply to SpongePot]

I only did 3 runs a week on my plan.

Wk 1 - drills - speed repeats - long run/walk

Wk 2 - drills - hill repeats - magic mile

[SpongePot in reply to Lizzibeth78]

I start on

1week - benchmark

2week- goal pace repeat( cadence- accelerate drill- magic mile and the repeat4 laps800 m run-3 min walk) hill repeat - speed repeat(cadence- accelerate- 6 laps)

[Lizzibeth78 in reply to SpongePot]

Sorry hit reply too soon.

Everyone’s plan is different so I guess he thinks you can do that. I didn’t have goal pace repeats in mine.

I think it should adapt as you go along though. My first ‘long’ run was only 1.61k and it just added that distance each time.

My plan was to run 5k in 30mins.

[SpongePot in reply to Lizzibeth78]

Too much confidence on me I will take really slow and walk if I have too as I don’t want any injures for now. I will receive another room to grow from Jeff

[Lizzibeth78 in reply to SpongePot]

I walked loads during mine when I needed too - especially when I got to the longer distances.

It does seem like he’s asking a lot more of you than he did me!

Just follow it the best you can - you’ll still see improvements. When I try and run slow now it is still faster than I was running at the start of the training plan.

[SpongePot in reply to Lizzibeth78]

To be honest I run more than walk as sometimes I didn’t get the rest time on the last run I was not exhausted so I take as a positive thing. Thank u very much to take the time to help/support!

[SpongePot in reply to Lizzibeth78]

Look like that because I set up with running with goal it requested that maybe I already cover that distance

[Run46 Graduate10]

That's a big jump...usually in a plan you wouldn't increase your weekly distance by more than 10 percent.

So if for example you did 5K x 3 runs = 15K total on week 1 then you would do up to 1.5K extra the next week. Maybe 2 x 5K and a long run of 6.5K

I'm not sure what plan you've chosen, it almost seems like the plan thinks you've done longer distances before but if you're determined to do it then my advice would be:

Plenty of fluids so you're fully hydrated before your run, eat a couple of hours or so before and maybe take a gel or jelly babies for energy half way round, maybe take water with you and take it nice and slow with some walking included as needed.

Good luck 👍

[SpongePot]

Hi I think there was some issue with the app. I edit the workout recalculate the time goal and the long run disappear and it put me a different workout much more in line with the 10K training. It was hard today but I did 10.50 k between walking and run ... I am dead

[NetCadet Graduate10]

Hi SpongePot, I've just started Week 2 of the same training plan and from what I've read it's adaptive. Does it ask you how hard it was at the end? I found the first workout REALLY hard because (I think) the Benchmark run was only 9 minutes and I probably went too fast LOL. But after that, I rated it hard and it has adjusted the next workout to make it more manageable.

Also, in the first workout, I noticed that there were recoveries between the drills which said "Walk or light jog". I started with a jog but next time will definitely walk!!

Having said all that, I really liked the different drills, it makes the time vanish quickly. How are you finding it, distances aside?

[SpongePot in reply to NetCadet]

Did u put time goal or only complete ?

[NetCadet Graduate10 in reply to SpongePot]

Time goal! And yes, my first long run is also supposed to be 11km. I completed and enjoyed the speed intervals today and the total distance was 8km. So I'm going to do as much of the training drills I can but for the long run stick to the distances in the Magic plan. 😊

[SpongePot in reply to NetCadet]

The long run for next week is 14.8km , I had a running knee back in April so I am changing to complete goal to slow down and on the third week the plan doesn’t look so bad. Today I did the goal speed repeat and I complete with a good job and 10.50km

[Lizzibeth78]

I’ve set up a new plan today, to do 10K with a time goal of an hour.

Just off to do my benchmark run. I’m interested to see how it compares to the benchmark I did at the beginning of my first plan in April!

[SpongePot in reply to Lizzibeth78]

Oh dear ,

I did 10.58km but I am taking a step back to complete goal. I didn’t do before because I didn’t found it challenging on the first weeks but now the plan is asking me too much ( long run of 17.8km)and I want to avoid injures. I am proud of myself that I complete the run this morning however on the 5th lap I wanted to quit.. but I received a good job from Jeff so I am satisfied . Keep me update with your progress and how u find it !

[Lizzibeth78 in reply to SpongePot]

It’s definitely got more to it than the 5k plan!

My next run is what you had, cadence drills, acceleration glider drills, magic mile then goal repeats. There is a lot of recovery which I always walk for.

The magic mile was my least favourite so doing goal repeats after that is going to be fun.

The speed repeat drill has increased from 400m to 800m in this plan but the recovery is 3 mins instead of 1.

Not got any longer runs on there yet!

[SpongePot in reply to Lizzibeth78]

To be honest last night I change to complete and after I changed again to time goal and it changes the goal repeat with cadence-accelerate magic mile and 6 laps ... I was exhausted so let’s say that I go to complete goal for now on

[SpongePot in reply to Lizzibeth78]

Hi Lizzi , what strategy are you using for the run walk run. I don’t really understand miles and how to split walk/run. Do I do by time ? How u divide them ?

[Lizzibeth78]

I used this part of the website to help me

jeffgalloway.com/training/m...

I used my magic mile time to help me work it out but I went for 90 secs run 30 walk.

I then set up a timer in a different app to so I didn’t have to keep looking at my watch.

[SpongePot in reply to Lizzibeth78]

Do u try to use a set pace during your run ? I will do the same try to keep a pace of 7:15-7:50

I use the forerunner watch that give me the possibility to do run/walk interval

[Lizzibeth78 in reply to SpongePot]

I just went with what pace felt right. I can set up the walk/run thing with my watch but if you are following a run from the training plan you can’t adapt it. And if you don’t do the run from the training plan it won’t show up properly. Hope that makes sense

[SpongePot in reply to Lizzibeth78]

Ohhh forgot that

[Lizzibeth78 in reply to SpongePot]

I’ve just done my first proper session with the goal pace repeats. Did them too fast - more like speed repeat pace but I survived. I ran an extra 600m at the end to get to 10K.

Next up hill repeats - which is pretty much the same as on 5k plan starting with 4.

I decided that I like having the plan to follow, makes me more motivated and determined.

[SpongePot in reply to Lizzibeth78]

That is the reason why I was doing however after the last workout it asked me for a long run of17.8km so I stopped and I put completion on week 3 that doesn’t look so bad for now. Today I did drill for 26 min for 3.5km and I was tired my legs need to recover for the hard Monday workout