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Limited pace range when configuring Garmin Coach running plan

Hey,

while trying to set running training plan with Garmin Coach I can't select my real Average Pace, because proposed range is very limited (in fact I want to select something near 5:00 min/km). Maybe it is designed specifically for miles, not for kilometres?

0 TIPSKU over 1 year ago in reply to 3417584

I meant the average training pace, not goal race pace. When you put a higher training volume, you get to a greater pace range for training pace. In the first screenshot, the maximum pace was 6:02 min/km. I got more choices with 40 km or more per week.

About goal race pace, it's simply approximately 7 minutes/mile across all distances, probably rounded to the next minute. For 5k and 10k, it's identical, 7:05 min/mi or 4:24 min/km for 22 or 44 minutes respectively, as a 10k is twice a 5k. The half is a bit different. For a 1:32 goal, you have to run 7:01 min/mi or 4:22 min/km. I don't exactly know why they didn't go with 1:33 which would be the same, 4:24 min/km or 7:05 min/mi. Maybe they started at 2 hours (a very popular goal time) and then worked their way up and down in 2 minute increments.

Garmin doesn't provide plans for more advanced runners, they end their coaching at approx. 7 min/mi race pace. If you want to train for racing faster, a generic plan is probably not the best option. Once we reach sub 1:30 for the half, we're looking at quite some volume and workouts tailored to the individual to make it work.

I do agree with you, that if people train above their current abilities, there is a greater risk of injury. That's probably why there's nothing for faster than 7 m/m. This said, it seems a bit weird when it's the same limit across all distances as the physiological demands for a 5k at 7 m/m and a half at 7 m/m are very different. So the sessions should be quite different, e.g. the 5k plan would have goal pace repeats that are closer to the VO2 max of the runner while goal pace repeats for a half should be near LT for a half marathon. Totally different demand on the body, totally different fitness level required.

I haven't done the half plan at that pace but I've tried Greg's 5k and 10k plans for the fastest possible time. I have to compare the differences in detail, e.g. easy pace range, threshold pace for either. There should be some difference between both plans because the required fitness level for either goal is different.

0 TIPSKU over 1 year ago in reply to 3417584

Your final paragraph made me go back to my completed plans to see what they were like. I've looked at the structure of the plans and what paces they want people to run, e.g. the easy pace. I've done Greg's plans for a 5k in 22 min, a 10k in 44 min and another in 46 min. Goal paces were 4:24 min/km for the 5k and the faster 10k and 4:36 min/km for the slower 10k.

The suggested easy paces for these plans were:

5k (goal race pace 4:24 min/km): easy pace 5:21-5:59 min/km or an average of 5:40

10k (goal race pace 4:24 min/km): easy pace 5:01-5:39 min/km or an average of 5:20 (20 seconds faster!)

10k (goal race pace 4:36 min/km): easy pace 5:13-5:51 min/km or an average of 5:32 (dropped down from 45 min)

So Garmin does assume different fitness levels for people who choose these plans and sets the goal paces for different sessions accordingly. Somebody who's able to run a 5k at a given pace doesn't have the same aerobic fitness as someone else who runs a 10k at the same pace. So the easy run paces vary because the 10k runner is presumably fitter.

The main problem I see with these online plans - and you seem to agree with that - is that inexperienced runners may think, okay, I've completed the 5k in 22 min, now I'll do the 10k with the same pace. Trying to run all your easy runs suddenly by about 20 seconds faster per km as you used to and adding more volume (5 instead of 4 runs, longer easy runs) will probably lead to fatigue and potentially injury.

As I alluded to above, I didn't finish the 45 min plan at that pace, I switched to a lower goal pace because I found the easy paces too hard initially and those for the 46 plan worked better for me. I ran a 44:29 in the end. I had first completed the 5k plan for the 22 min goal, had a brief break and then thought I could try and break 45 min in the 10k with that plan. After several weeks, I didn't feel good about that.

I was clever enough to drop the goal when I noticed that the easy runs no longer felt easy and I wasn't sufficiently recovered for the next session. I left my ego at home and ran at a lower easy pace so that I could nail my harder workouts and race faster. Mission accomplished.

When I did the half marathon plan for a 1:40 finish, my easy pace was like for the 22 min 5k, 5:40 (5:21-5:59) so they seem to think that someone capable of running a 5k in 22 min has the necessary aerobic fitness to extend to a 1:40 half with an appropriate plan. I think giving equivalent times for race distances would help people to choose good goals for themselves.

0 3417584 over 1 year ago in reply to TIPSKU

First of all, thank you for taking the time to write this in-depth answer.

In short, also taking from your note, in my opinion, Garmin has simply set a safety-pace for beginners or semi-beginners, who are the runners to whom the plans are aimed. Maybe the 4:24 and 4:22 are just approximations for the total time.

Among other things I noticed that we are on the same tempo. Good luck and happy runs.