First 5K at benchmark pace since return to running

[ForbiddenPlanet]

Yesterday morning I had planned to run. When I got up I noticed an unfamiliar feeling in my legs. Forbidden Planet Runner V1.0 (2019-20) had only experienced the odd twinge and then gone straight to injury. This was something different and new and I could only describe it as "tired legs". I resolved to make that day's run very gentle.

As I was about to set off I pressed the Run button on my new Garmin. When I do this it suggests "Today's workout". Last Sunday, the first day I had it (although it inherited data collected from my previous Garmin over the course of 2 years), it suggested a Tempo run @ 5:30 min / km. "You must be joking sunshine!" I thought, "Try suggesting that at Christmas, or Easter".

Yesterday it suggested a day's rest. "Hmm", I thought "maybe it's got a point, with these tired legs and all". At that moment a fine, dense, rain began to fall, which looked quite beautiful in the early morning light, but I took the hint, and walked back home, hanging up my running shoes for the day.

This morning I headed out at first light keen to get ahead of the rain that was forecast for later. Pressed the Run button, and today's suggestion was "Base, 6.25 km in 36 minutes". "Oh, alright then" I thought, "I'll give it a go". Over the past month of low heart rate running my easy pace had edged up from 7 min / km to below 6:10, which sounded quite close to this.

The splits were all over the place, as I was trying not to run too fast, and keep my heart rate down. However, amazingly, I did the 6.25 km in bang on 36 minutes, and Strava estimates there was a 28:29 5K in there - my first 5K @ 6 min / km or better since I restarted running in June. 😊

[Ian5K Graduate10]

Are you following a training plan or that random thing on Garmin? I want to get my head around it as I’ve decided to try a plan on my new Garmin. Tomorrow, weather permitting, I’ll do my “benchmark” run.

I hope it’s easy to understand what’s required. Apparently there’s notes (advice) given on the watch before each run? I haven’t yet found those.

Your splits don’t look too bad. 🙂

[ForbiddenPlanet Graduate10 in reply to Ian5K]

Hi Ian. It was just the random suggestion that comes up when I press the Run button - although it seems to me it is based upon the data collected on previous runs - I log all my runs on the Garmin - which I guess seems pretty obvious!

This morning when I woke up and synced the watch the Garmin app on my phone asked me if I wanted to enable "Garmin Coach" - but I haven't done so yet! (The watch is a Forerunner 245 Music).

I also find it can be confusing navigating the user interface on such a small device with the buttons provided. Once you know, you know, but the learning curve can be frustrating!

I could view the steps in the workout before doing it, and I could see from that there was no warmup / cool down programmed into it - just the 6.25 km run. Advice re the workout was there on the "page" which contained the workout suggestion.

FWIW I've also created my own workouts with warm up / cool down bits tacked on, which is quite easy to do on the Garmin Connect website, and sent them to the watch. And I could give those workouts name, and also preview the steps on the watch.

Thanks for the comp on my splits. I wasn't watching the time as I have just my heart rate displayed when I'm running - though the lap / KM times flashed up - so was amazed I hit the 36:00 on the nose. 🤣

Hope your run goes well tomorrow! 🏃‍♂️👍

[Ian5K Graduate10 in reply to ForbiddenPlanet]

Thanks. I just have the “budget” Forerunner 45. It was on special offer and I bought it on impulse. I find it doesn’t do the “random” daily suggestions though, just the training plans and customised workouts.

I found a youtube channel by a British runner, Shane Bow, who explains setting it up quite well. Also found an interview with one of the Garmin training coaches talking about coaching 5k athletes which is interesting. The bit I got from that was to aim not for negative splits but equal splits - or did he say flat splits? It’s the 5k plan I’ll be doing and it’s all very exciting! 😎

[ForbiddenPlanet Graduate10 in reply to Ian5K]

From the many happy users on here, it's clear the Forerunner 45 is an excellent choice. 👍Great stuff on the 5K plan - look forward to hearing about your progress! 😎

[Hidden in reply to Ian5K]

Hi Ian,

I have the 245 and have started using the Garmin coach to 10k.

Very simple to use. Just hit the run button on your scheduled run day and the plan appears.

You can switch the different scheduled runs about on the calendar using your phone and also preview what you will be doing. 👍

[Fionamags Graduate10]

Wow that was an amazing run and a great time. Go Coach Garmin!!!

[ForbiddenPlanet Graduate10 in reply to Fionamags]

Cheers Fiona! Yeah - I think Coach knew better than me what pace I could run at.

[SueAppleRun Graduate10 60minGraduate]

Flipping heck, that’s fast, I’m so glad my garmin doesn’t have a suggested training, it took me an hour to run 6k this morning

[ForbiddenPlanet Graduate10 in reply to SueAppleRun]

Well you know what they say? Time is just a number! So long as we enjoy the run that's thing. 😎(Alan99 and Ian5K are much faster than me!)

[SueAppleRun Graduate10 60minGraduate in reply to ForbiddenPlanet]

There are a few that run at my pace, probably a few that are slower but so don’t care, I run 🏃‍♀️ and running with a younger faster friend is speeding my short running pace up