I completed the 10Km Garmin Coach plan with Coach Creg.
I have already made a post about the Garmin Coach plans. Now I have completed a 10k plan myself.
Table of Contents
Current state
Last year was pretty weak in terms of sport. Cycling yes, but nothing more. I haven’t run regularly for 1.5 years. 90 kg at 1.75 m is not exactly a perfect condition for runners.
So what could be more obvious than starting a 10K training plan?
Ok, once before I ran. 2.22Km in 15 minutes. Let’s see if that gets better.
What do I need for the Garmin Coach?
To use the Coach, you only need one of the compatible Garmin watches:
- Descent MK1
- Fenix 5 series
- Fenix 5 Plus series
- Fenix 6 series
- Fenix Chronos
- Forerunner 45 / 45S
- Forerunner 245 series
- Forerunner 645 series
- Forerunner 935
- Forerunner 945
- Instinct series
- Legacy Hero Series (Captain Marvel, First Avenger)
- Legacy Saga series (Darth Vader, Rey)
- MARQ series
- Quatix 6
- Tactix Delta
- Venu
- vivoactive 3 series
- vivoactive 4 / 4S
Optionally I can recommend:
- Chest strap (e.g. Garmin HRM Run) *: This allows you to better record your heart rate and (depending on the watch) you get further running metrics to evaluate and improve your running style.
- Bluetooth headphones: In addition to the music (if your watch can do that), you can have pace information spoken about it.
- Personally, I was out and about with my Fenix 5 Plus, my HRM-Tri chest strap and my Bose SoundSport Free headphones.
The setup
It is easy to set a new plan up. You can create it via the app or the Connect website.
I choose the Garmin Coach 10k plan.
I accept the terms and conditions (everything at your own risk, Garmin is not to blame. The usual…).
I state that I do not run. Then I get the hint that 10k might be a bit too much for beginners. Good advie, but now I don’t care.
The only goal I can choose is completion (You can complete with a time goal, if you are more experienced).
Now the hardest question: Which coach should it be? I excluded Amy right away. I cannot do 4 units a week. So Jeff or Creg. What can I say? I like Creg more. So he is my personal trainer for the next weeks.
I specify Monday, Wednesday, Friday, Saturday, Sunday as training days. Long runs are possible on Sunday.
Now I can adjust the end date a bit (remains at October 31st) and give the plan a name (Garmin Coach 10k. So creative!)
The types of training
You won’t get this information at the beginning, but for the article I’ll go through the types of training here. Before each exercise, there is a warm-up phase, during which you can walk or run, and at the end there is a cool-down phase, during which you can also walk or run.
For Garmin Connect, every workout is “running”, so all settings in this activity profile apply to your runs. In addition, you get a training view as first page, which gives you information for the current type of training.
Easy run
An endurance run at low speed. When the main part is over, you can optionally add another 10 minutes.
In the course of the training plan, the duration of the main part becomes longer and longer.
Stride Repeats
These are sprint or interval exercises. After a longer warm-up phase, you switch to the intervals. 20 seconds at 150-200 steps / minute (May vary) and then 45 seconds of recovery. This repeats several times.
Nice feature here: the watch vibrates when you have reached the step frequency.
As the training plan progresses, the number of repetitions increases.
Progression run
First a longer distance at an easy pace. Then the last 10 minutes at medium to high speed.
Here, too, the main part becomes longer and longer at a slow pace.
Start
Ok, let’s take a look at the plan. I am in week 1 of 11. The next training session is the benchmark run in 3 days.
There is also a video for me “Welcome to your 10K training plan”. A nice little summary why running is great and 10k is a great distance.
A look at the calendar shows that my exercises are always Wednesday, Friday and Sunday. That suits me very well and should give me enough time to relax.
The plan
Week 1
The benchmark run is really short. It takes me longer to get dressed. 2 minutes warm-up, 5 minutes of running, and 2 minutes rest.
So 9 minutes and 1.32 km later I’m done with it. Unfortunately you don’t get any feedback. There is a small text (“Good Job”) under the unit, but no one will tell me whether this is good or bad (or Garmin doesn’t want to destroy the motivation right away).
The first real training session is one day later: a simple run. Warm up, 10 minutes of running, 10 minutes of optional and 5 minutes of rest. This will be one of the main exercises for the entire plan.
Week 2
In week 2 come intervals. At first only 8 repetitions, but that’s enough to get your pulse high and make my legs fatigued.
Otherwise I’m slowly getting used to running 3 times a week.
Week 3
Week 3 doesn’t bring any major changes. But I notice how the duration of the runs is increasing. On Sunday 40 minutes (30 min + 10 min optional). That doesn’t sound like much, but it is quite a challenge for me.
As a “present”, my VO2Max first went down one point. Thank you…
Week 4
Week 4 is really unexciting: 3 times the same training. Or maybe because the coach wasn’t happy with the last long run? I’m missing some feedback. Was that intentional? Is it my performance?
Week 5
In week 5 I have a really bad week. The legs are really heavy every time and it just doesn’t feel good. The performance feels really bad even though it isn’t. On Sunday I even aborted the optional part of the run because it just couldn’t be anymore. From here on I started stretching regularly after exercising, which made a huge difference.
The progression run was also added during this week. First run slowly and then increase your speed for the last 10 minutes. That is fun!
Week 6
Now the plan is pretty much settled: the interval run on Wednesdays, Stride repeats on Fridays and a long run on Sundays. That sounds monotonous, but it’s actually quite varied.
On Sunday I had 40 minutes again. What killed me in week 3 is now more of a normal duration. So the plan is already working.
Week 7
Not much exciting happens at this point. I know all of the exercises. But I can tell from the data per workout that my form is increasing.
Week 8
Actually the same as in week 7. But the result are pretty bad. Each time the training status is “maintaining”. I’m not sure I think that’s that good.
Week 9
This is where things get really interesting: Sunday is a 60-minute run. With warm up and cool down then already 70 minutes. For me this is a first indicator for the 10K, as I aim for a time somewhere between 70 and 90 minutes.
After 70 minutes, the watch shows 9.39 km. That is totally fine for me!
Week 10
I could use a break after the long run, but the plan doesn’t foresee that. There is no long run for this this week, only step and speed exercises.
Week 11
In the last week before the 10k, the plan takes a step back. The second-to-last training is an interval of only 8 repetitions and the last exercise is an easy run for 20 minutes (which I unfortunately had to stop because a storm surprised me).
But on Saturday is my 10k run.
And what should I say? I just wanted to die. I didn’t have a good day (although my Fenix displayed a form of +/- 0). After 5 kilometers I was about to give up, but as I was somewhere remote, I was able to continue running.
Anyway, after 1:14:04 I was really at the finish line with 10K. Plan fulfilled. Thanks to Coach Creg!
The plan in detail
| Day | Title | Excercise | Training status |
|---|---|---|---|
| Week 1 | |||
| Video: Welcome to Your 10k Training Plan | |||
| Th, 20.08 | Benchmark test | Warm up 5 min Run Easy pace 5 min Cool Down 2 min | Productive (VO2Max same, Load up) |
| Fr, 21.08 | Easy run | Warm up 5 min Run Easy pace 10 min Run optional 10 min Cool down 5 min | Unproductive (VO2Max down, Load up) |
| Video: Why 10k is a Greate Race Distance | |||
| Su, 23.08 | Easy run | Warm up 5 min Run Easy pace 15 min Run optional 10 min Cool down 5 min | Overreaching (VO2Max down, Load up) |
| Text: Workout Overviews | |||
| Video: Stride & Spring Workouts | |||
| Week 2 | |||
| We, 26.08 | Easy run | Warm up 5 min Run Easy pace 10 min Run optional 10 min Cool down 5 min | Unproductive (VO2Max down, Load up) |
| Fr, 28.08 | Easy run | Warm up 5 min Run Easy pace 15 min Run optional 10 min Cool down 5 min | Productive (VO2Max same, Load up) |
| Video: Top 10K Training Tips | |||
| Su, 30.08 | Stride Repeats | Warm up 10 min 8x (20sec 150-200 spm / 45 sec Recovery) Cool down 10 min | Productive (VO2Max same, Load up) |
| Video: The Importance of Warm Ups & Cool Downs | Week 3 | ||
| We, 02.09 | Easy run | Warm up 5 min Run Easy pace 20 min Run optional 10 min Cool down 5 min | Productive (VO2Max same, Load up) |
| Text: Run Longer without Getting Ingured | |||
| Fr, 04.09 | Stride Repeats | Warm up 10 min 8x (20sec 150-200 spm / 45 sec Recovery) Cool down 10 min | Productive (VO2Max same, Load up) |
| Su, 06.09 | Easy run | Warm up 5 min Run Easy pace 30 min Run optional 10 min Cool down 5 min | Unproductive (VO2Max down, Load up) |
| Text: Pro Secrets for 10K Training | |||
| Video: Running Form Basics | |||
| Week 4 | |||
| We, 09.09 | Easy run | Warm up 5 min Run Easy pace 10 min Run optional 10 min Cool down 5 min | Unproductive (VO2Max down, Load up) |
| Video: Soreness vs. Injury | |||
| Fr, 11.09 | Easy run | Warm up 5 min Run Easy pace 10 min Run optional 10 min Cool down 5 min | Unproductive (VO2Max down, Load up) |
| Video: Building Endurance | |||
| Su, 13.09 | Easy run | Warm up 5 min Run Easy pace 10 min Run optional 10 min Cool down 5 min | Recovery (VO2Max same, Load down) |
| Week 5 | |||
| We, 16.09 | Stride Repeats | Warm up 15 min 10x (20sec 161-171 spm / 45 sec Recovery) Cool down 15 min | Maintaining (VO2Max same, Load same) |
| Video: Finding the Right Pace | |||
| Fr, 18.09 | Stride Repeats | Warm up 5 min Run Easy pace 15 min Run Medium to hard pace 10 min Cool down 5 min | Productive (VO2Max up, Load up) |
| Video: Training Nutrition & Hydration | |||
| Su, 20.09 | Easy run | Warm up 5 min Run Easy pace 30 min Run optional 10 min Cool down 5 min | Maintaining (VO2Max same, Load up) |
| Text: The Benefits of Running Outside | |||
| Week 6 | |||
| We, 23.09 | Stride Repeats | Warm up 15 min 10x (20sec 161-171 spm / 45 sec Recovery) Cool down 15 min | Maintaining (VO2Max same, Load up) |
| Fr, 25.09 | Stride Repeats | Warm up 5 min Run Easy pace 20 min Run Medium to hard pace 10 min Cool down 5 min | Productive (VO2Max up, Load up) |
| Su, 27.09 | Easy run | Warm up 5 min Run Easy pace 30 min Run optional 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Text: Top Pre- and Post-Run Moves to Stay Injury-Free | |||
| Text: Dress for Training Success | |||
| Week 7 | |||
| Mo, 28.09 | Stride Repeats | Warm up 15 min 10x (20sec 161-171 spm / 45 sec Recovery) Cool down 15 min | Productive (VO2Max up, Load same) |
| Fr, 02.10 | Stride Repeats | Warm up 5 min Run Easy pace 20 min Run Medium to hard pace 10 min Cool down 5 min | Productive (VO2Max up, Load same) |
| Su, 04.10 | Easy run | Warm up 5 min Run Easy pace 40 min Run optional 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Week 8 | |||
| Text: Training with Garmin Connect | |||
| We, 07.10 | Easy run | Warm up 5 min Run Easy pace 30 min Run optional 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Video: Stay Motivated | |||
| Fr, 09.10 | Easy run | Warm up 5 min Run Easy pace 30 min Run optional 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Text: Boost Your Training with Analytics | |||
| Su, 11.10 | Easy run | Warm up 5 min Run Easy pace 30 min Run optional 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Text: Finding Time for Running | |||
| Week 9 | |||
| Text: Rest for Better Results | |||
| We, 14.10 | Stride Repeats | Warm up 15 min 12x (20sec 161-171 spm / 45 sec Recovery) Cool down 15 min | Maintaining (VO2Max same, Load same) |
| Text: Training in the Elements | |||
| Fr, 16.10 | Crescendolauf | Warm up 5 min Run Easy pace 25 min Run Medium to hard pace 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Su, 18.10 | Easy run | Warm up 5 min Run Easy pace 50 min Run optional 10 min Cool down 5 min | Unproductive (VO2Max down, Load same) |
| Week 10 | |||
| We, 21.10 | Stride Repeats | Warm up 15 min 14x (20sec 161-171 spm / 45 sec Recovery) Cool down 15 min | Maintaining (VO2Max same, Load same) |
| Fr, 23.10 | Progression run | Warm up 5 min Run Easy pace 20 min Run Medium to hard pace 10 min Cool down 5 min | Maintaining (VO2Max same, Load same) |
| Video: Preparing for Your 10K Race | |||
| Su, 25.10 | Stride Repeats | Warm up 15 min 8x (20sec 161-171 spm / 45 sec Recovery) Cool down 15 min | Recovery (VO2Max same, Load down) |
| Text: What to Eat & Drink on Race Day | |||
| Week 11 | |||
| We, 28.10 | Easy run | Warm up 5 min Run Easy pace 10 min Run optional 10 min Cool down 5 min | Peaking (VO2Max up, Load down) |
| Video: Get Ready to Race | |||
| Fr, 31.10: 10 K run | |||