Garmin Training Plan

[damienair]

I’m on a little mission myself to beat my parkrun PB. My current PB is 25:22 which I achieved last May. It took all my strength and endurance to get it. I managed to shave 14 seconds off my previous PB which I’d set in August 2019.

This time I’m following a Garmin Training Plan on my Garmin watch with coach Amy. I’ve set a date for the 22nd of March to attempt it. I’m currently on week 8 of 17 weeks of the training plan. So almost half way. Each week it is stepping up the distance and increasing the intensity for the Tempo and interval workouts. I’m doing 4 runs per week. A nice easy 5-6K on Tuesday, an interval training session on Thursday, Tempo training run on Saturday and a long easy run on Sundays. The plan only updates weekly so I can’t scare myself by looking ahead to see what’s in store. The interval session is very difficult but manageable. Tomorrow is the interval session which starts with an easy 1.6K run to warm up, then a fast run at 4:30 min/km pace for 3 minutes, 3 mins walk to recover and then repeat for a total of 7 intervals, then finish with a 1.6K cool down run. I can feel myself getting stronger and fitter. Another 8 weeks to go after this week. Delighted I started doing it as it has kept me motivated to run more especially during Christmas and the winter months. Hopefully it will help set me up for enjoying the summer runs and help me to achieve my goal of a sub 25 in 2025. Wish me luck. 🍀

I can’t believe how good the training plan is. There is a pace gauge which appears on my watch and I have to hold the line in a green bar. If I run too slow or too fast it alerts to let me know. It’s like running with a personal trainer. 😁

[AlMorr Ambassador Graduate10]

I do wish you the very best to get a sub 25 minutes 5K, I am sure you will achieve that goal Damien, that Saturday run I assume is parkrun, good luck ✅

[damienair Administrator in reply to AlMorr]

Thanks Al. Yes I picked a Saturday morning to attempt it at a parkrun. I might try and recruit someone to help pace me on the day.

[AlMorr Ambassador Graduate10 in reply to damienair]

Excellent news Damien, I have just booked for a 10K on Sunday 4th May taking place in the oldest park in Glasgow, they gave me a choice of 5K, 10K or half marathon, 10K is long enough for me, last year I ran 13/10K's

[damienair Administrator in reply to AlMorr]

10K would be long enough for me too. Enjoy training for it and enjoy taking part. I must enter a 10K event myself at some stage this year.

[AlMorr Ambassador Graduate10 in reply to damienair]

My goodness me Damien, I have just realised that I have registered for TWO 10K races this year, that one in May and for the second time I have registered for the 10K version of The Great Scottish Run on October 5th.

[Teresa1632 Graduate10]

Well done, that's great progress! Treat yourself to a sports massage/ice bath to help. It might make you squeal🫣 but worth it.Also, work on your running form - things like cadence drills will really help. Go for it!

[damienair Administrator in reply to Teresa1632]

Thanks. Imagine my luck, I’m married to a sports massage therapist. She has used the massage gun on my calves a few times.

[cheekychipmunks Graduate10]

Wowee Damien that sounds like a proper plan, and I’m willing to bet you’ll bag a new PB at the end of it! You’re already supersonic in my book, so heaven knows what you’ll end up being! Go you! 💥

[damienair Administrator in reply to cheekychipmunks]

Thanks Cheeky. It’s already pretty hard now. Hopefully it will taper off the week before I attempt the run.

[GTFC Graduate10]

Really lovely to read damienair bbecause it's been so lovely (and very inspiring) watching you progress. The runs in the plan sounds spot on and I personally wish you strength and consistency going forward. You're putting yourself in a super position to achieve your goal. #indamienwetrust

[damienair Administrator in reply to GTFC]

Cheers. It is great just for the motivation. I absolutely dread the interval sessions but feel great afterwards. I’m using parkrun to get through the tempo runs. Hopefully in another 8 weeks a 5 min/km pace will be sustainable for 5K with some extra energy for a sprint finish.

[GTFC Graduate10]

Yes mate. That's a good strategy. Keep patient and push when/if you can 🔥

[Freecloud Graduate10]

Best of luck with it, I have been watching your progress on Strava and it looks promising.

I have been using the marathon A.I. with Garmin, but its a bit up in the air at the moment as I am trialling a running club at the moment and that's messing with my plans. However, I think I will stick to the running club twice a week sessions and mix it with long slow runs at the weekend for next marathon (7th) in April.

[damienair Administrator in reply to Freecloud]

Brilliant. Enjoy training for the marathon. Running with a group is great especially for the longer runs. Wishing you a very enjoyable run on the 7th of April.

[Freecloud Graduate10 in reply to damienair]

Thanks very much. Ha ha I didn't make that very clear, it will actually be my 7th marathon 🤣.

[damienair Administrator in reply to Freecloud]

Oh sorry🤣🤣. Wow 7th Marathon 👏👏. 5K and 10K will do me just fine. Anyone who does a Half Marathon or Full Marathon is amazing, that’s dedication.

[MissUnderstanding Administrator Graduate10]

That sounds like such a great training programme. There’s nothing like having a goal to get you motivated. Wishing you loads of luck. I’ll have my pom poms ready for the big day!

[damienair Administrator in reply to MissUnderstanding]

Thanks so much. Yes it’s definitely keeping me motivated.

[Week7 Graduate10]

That's good to here. I have used 10k plan (Greg ) and half marathon plan twice (Amy and Greg). I am currently back with Greg again on the HM plan week 3. Just starting to do the speed / stride runs. I findvthe plans really useful. I have never tried the 5k one so I am very interested in hearing about your progress- hoping for regular posts as you move through the plan.!Good luck!

Anyhow to get changed now. Just in from work but Coach Greg is demanding a 45 min easy run thus eveng...

[damienair Administrator in reply to Week7]

Enjoy your run. Yes I decided to go with the plan from Amy. Initially it just asked for my goal, so I said a 24:50 5K finish time and selected the 22nd of March as that was the furthest out Saturday date I could select. I started towards the end of November not long after getting my new watch. I upgraded from a Forerunner 35 to a Forerunner 165. I didn’t have any options for Garmin training plans before this. The time spent running is increasing each week and so too is the interval intensity. Tomorrow I have an interval session, in total it will be over 8 kilometres. I’ll update again in a few weeks.

[Dexy5 Graduate10]

Ha Ha, you are getting faster while we are getting slower damienair ! Enjoy.

[damienair Administrator in reply to Dexy5]

I don’t feel it yet. It’s steady progress. But the easy runs are getting easier. So something is working I’m sure.

[JonathanP Graduate10]

Great progress and🤞for 22/3!

[damienair Administrator in reply to JonathanP]

I had my interval training session earlier. 1.6K easy pace to warm up. Then 3 mins @ 4:30 min/km pace , walk for 3 mins to recover, repeated 7 times and then 1.6K easy pace run to cool down. It ended up being just over 10K in the end. I was happy that I felt strong. I’m feeling confident. Hopefully all continues to go well.

[drl212 Graduate10]

Sounds great!!! I'm still exploring what all my Garmin can do.

Where do you find the training programme? On the Connect web page?

Best of luck!!

[damienair Administrator in reply to drl212]

I didn’t have the option on my previous watch. But on the Garmin Forerunner 165 I have the option. The training plans are available on the Garmin Connect app, on the bottom screen there is an icon for Garmin Coach. You’ll find training plans in there.

[serus1]

Garmin training plans (particularly Greg in my case) have got me fastest 5k, 10k and half marathon times, the pacing guidance as you mentioned on the watch is particularly helpful I find. With the 5k distance I always found if you do the training, its all down to your mind to get the body to do, and keep doing, what you have trained for.

And of course, good luck!

[damienair Administrator in reply to serus1]

Thanks so much. I’m really impressed with the training plan so far. This evening I did an interval session. 7 intervals of 4:30 min/km pace for 3 mins. I was struggling to do 5 of the same intervals 2 weeks ago. But I felt strong today. Couldn’t believe the session ended up being 10K in today between recovery walks and warm up and cool down easy runs.

I’m getting a little stronger each week.

[nowster Graduate10]

Well done, Damien!

My parkrun PB is a bit slower than yours (25:55). The course helps. Mine was set in August 2023 on the flattest course I've ever been on, in Cambridge. (No idea if I'd have been faster if I hadn't done it barefoot.)

I tried a Garmin 10km plan in late summer 2022 to try to reach the time that my watch forecast that I might be able to achieve, but I couldn't get on with the plan.

[damienair Administrator in reply to nowster]

I’m planning to make my attempt at the town where my parents live. The parkrun is on a canal so it’s an out and back flat course. I’m going to get my younger brother to pace me too. And of course if I break the 25 min barrier we will celebrate that night in a local pub. He can do 22 mins for 5K. Last year I managed to match my previous PB of 25:36 from 2019 and I also managed to beat it and get 25:22. I need to get to a point where running for 5K at a 4:58 min/km pace is semi comfortable with enough reserves to kick for the last 250 meters.

[nowster Graduate10 in reply to damienair]

Sounds like a great plan. Best of luck!

[Katnap Graduate10]

Have you reached the magical 100% score for staying on pace?!

That sub 25 is there for the taking 💪💪

🐱 Katnap 🐱

[damienair Administrator in reply to Katnap]

Ha no not yet. I’m always either too fast or too slow at times. I’m mostly in the green zone but not perfect. Getting better.

[UpTheStanley Graduate10]

Too intensive for me to contemplate at my great age with 3 day recoveries required after any serious effort, but sounds a great plan. I’ve always maintained you won’t improve 5k PBs by running further at the same pace - if you want to run faster, you have to run faster! And those 4’30” intervals see you doing just that. More power to your legs and lungs ….