• Replies 11 replies
  • Subscribers 8 subscribers
  • Views 2602 views
  • Users 0 members are here
Options
Related

DataField: 5K Training Plan (Walk-Run Intervals)

Jassiv
over 9 years ago
This Datafield is a Guide to 5K Training Plan, which is based on Free Walk-Run plans you can find on Internet.

This datafield needs Vivoactive Firmware 3.50 and up. This firmware allows you to show 1, 2 or 3 data fields per screen.

On your watch choose a sport, press menu and set the screen to show one data field, then set that datafield to JEGC_5K_PLAN_VA. Look at this video about adding data fields if you're not sure how to do this, and then be sure at set the screen to show 1 data field: http://m.youtube.com/watch?v=jmiTkgHLdt4 and the user manual http://www8.garmin.com/manuals/webhelp/vivoactive/EN-US/GUID-C6CF3D4D-4671-4EAD-95D7-83F52C2B51CD.html

In the Settings page you select the Week-Day and when you start an Activity, this Datafield will guide you with Timer and Color for each interval, indicating when you have to Walk, Jog, Run, Sprint 80% or Sprint 100%.

NEW : Now Garmin free the vibrate function for DataFields, so now the watch vibrate the last 5 seconds for each interval and change the color for the next interval.

The colors for the workout zones are: Walk-Magenta, Jog-Blue, Run-Green, Sprint80%-Orange, Sprint100%-Red.

You can See Interval Time Remaining, Pace, Total Time, Total Distance, Cadence and %HR

Please Use 1 DataField Layout

About the 5K-8Weeks Plan:

Please be sure to get approval from your doctor before using this training plan.

This plan combines Walk, Run, Sprints 80% and Rest and you need to train 3 days a week, you can choose, for example, Monday, Wednesday and Friday to Train, and Tuesday, Thursday, Saturday and Sunday to Rest or Walk.

General feedback and support: https://forums.garmin.com/showthread.php?342177-DataField-5K-Training-Plan-(Walk-Run-Intervals)

Important Note: I'm a programmer, not a professional coach , what I did was the DataField, not the training plan, so that, my responsibility is limited to the Datafield operation, not the content or effectiveness of the training plan, so please use under your own responsability.

Suggestions, Comments, or if you need a DataField for your own Personalized Training Plan please send me a mail to [email][email protected][/email]

Plan Intervals:
Week 1 Day 1 = W-5:00 R-1:00 W-2:00 R-1:00 W-2:00 R-1:30 W-2:00 R-1:00 W-2:00 R-1:30 W-2:00 R-1:00 W-2:00 R-1:00 W-2:00 R-1:00 W-1:00 W-5:00
Week 1 Day 2 = W-5:00 R-1:30 W-2:00 R-1:00 W-2:00 R-1:30 W-2:00 R-1:00 W-2:00 R-1:30 W-2:00 R-1:00 W-2:00 R-1:30 W-2:00 R-1:00 W-1:00 W-5:00
Week 1 Day 3 = W-5:00 R-1:30 W-2:00 R-1:30 W-2:00 R-1:30 W-2:00 R-1:30 W-2:00 R-1:30 W-2:00 R-1:00 W-2:00 R-1:30 W-2:00 R-1:00 W-1:00 W-5:00
Week 2 Day 1 = W-5:00 R-1:30 W-1:30 R-1:15 S80-0:15 W-2:00 R-1:30 W-1:30 R-1:15 S80-0:15 W-2:00 R-1:30 W-1:30 R-1:30 W-1:30 R-1:30 W-1:30 R-1:30 W-1:30 W-5:00
Week 2 Day 2 = W-5:00 R-2:00 W-1:30 R-1:15 S80-0:15 W-1:30 R-1:30 W-1:30 R-1:15 S80-0:15 W-2:00 R-2:00 W-1:30 R-1:15 S80-0:15 W-1:30 R-2:00 W-1:30 R-1:15 S80-0:15 W-1:30 W-5:00
Week 2 Day 3 = W-5:00 R-2:00 W-1:00 R-1:30 S80-0:15 W-1:30 R-2:00 W-1:30 R-1:30 S80-0:15 W-1:30 R-2:00 W-1:30 R-1:30 S80-0:15 W-1:30 R-2:00 W-1:30 R-1:30 S80-0:15 W-1:30 W-5:00
Week 3 Day 1 = W-5:00 R-2:30 W-1:00 R-1:30 S80-0:15 W-1:30 R-2:30 W-1:00 R-1:30 S80-0:15 W-1:00 R-2:30 W-1:30 R-1:30 S80-0:15 W-1:30 R-2:30 W-1:30 R-1:30 S80-0:15 W-1:30 W-5:00
Week 3 Day 2 = W-5:00 R-2:30 W-1:00 R-1:45 S80-0:15 W-1:30 R-2:30 W-1:00 R-1:45 S80-0:15 W-1:00 R-2:30 W-1:00 R-1:45 S80-0:15 W-1:30 R-2:30 W-1:30 R-1:45 S80-0:15 W-1:30 W-5:00
Week 3 Day 3 = W-5:00 R-3:00 W-1:00 R-1:45 S80-0:15 W-1:30 R-3:00 W-1:00 R-1:45 S80-0:15 W-1:00 R-2:30 W-1:00 R-1:45 S80-0:15 W-1:30 R-2:30 W-1:30 R-1:45 S80-0:15 W-1:30 W-5:00
Week 4 Day 1 = W-5:00 R-3:00 W-1:00 R-1:45 S80-0:15 W-1:30 R-3:00 W-1:00 R-1:45 S80-0:15 W-1:30 R-3:00 W-1:00 R-1:45 S80-0:15 W-1:00 R-3:00 W-1:00 R-1:45 S80-0:15 W-1:00 W-5:00
Week 4 Day 2 = W-5:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 W-5:00
Week 4 Day 3 = W-5:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 R-3:00 W-1:00 R-2:00 S80-0:15 W-1:00 W-5:00
Week 5 Day 1 = W-5:00 R-4:00 W-1:00 R-2:00 S80-0:15 R-2:00 S80-0:15 W-1:30 R-2:00 S80-0:15 R-2:00 S80-0:15 W-1:30 R-3:00 S80-0:15 W-1:00 R-3:00 S80-0:15 W-1:00 R-3:00 S80-%0:15 W-1:00 W-5:00
Week 5 Day 2 = W-5:00 R-5:00 W-1:00 R-2:15 S80-0:15 R-2:15 S80-0:15 W-1:00 R-2:15 S80-0:15 R-2:15 S80-0:15 W-1:00 R-3:00 S80-0:15 W-1:00 R-3:00 S80-0:15 W-1:00 R-3:00 S80-%0:15 W-1:00 W-5:00
Week 5 Day 3 = W-5:00 R-6:00 W-1:00 R-3:00 S80-0:15 R-3:00 S80-0:15 W-1:30 R-3:00 S80-0:15 R-3:00 S80-0:15 W-1:00 R-3:00 S80-0:15 R-3:00 S80-0:15 W-1:00 W-5:00
Week 6 Day 1 = W-5:00 R-4:00 S80-0:15 R-3:00 S80-0:15 W-1:00 R-4:00 S80-0:15 R-3:00 S80-0:15 W-1:00 R-14 S80-0:15 R-3:00 S80-0:15 W-1:00 R-14 S80-0:15 R-3:00 S80-0:15 W-1:00 W-5:00
Week 6 Day 2 = W-5:00 R-4:00 S80-0:30 R-3:00 S80-0:15 W-1:00 R-4:00 S80-0:30 R-3:00 S80-0:15 W-1:00 R-14 S80-0:30 R-3:00 S80-0:15 W-1:00 R-14 S80-0:30 R-3:00 S80-0:15 W-1:00 W-5:00
Week 6 Day 3 = W-5:00 R-3:00 S80-0:30 R-3:00 S80-0:15 R-3:00 S80-0:15 W-1:00 R-3:00 S80-0:30 R-3:00 S80-0:15 R-3:00 S80-0:15 W-1:00 R-3:00 S80-0:30 R-3:00 S80-0:15 R-3:00 S80-0:15 W-1:00 W-5:00
Week 7 Day 1 = W-5:00 R-3:00 S80-0:30 R-3:00 S80-0:30 R-3:00 S80-0:30 W-1:00 R-3:00 S80-0:30 R-3:00 S80-0:30 R-3:00 S80-0:30 W-1:00 R-3:00 S80-0:30 R-3:00 S80-0:30 R-3:00 S80-0:30 W-1:00 W-5:00
Week 7 Day 2 = W-5:00 R-4:00 S80-0:30 R-3:00 S80-0:30 R-2:00 S80-0:30 R-2:00 S80-0:30 W-1:00 R-3:00 S80-0:30 R-3:00 S80-0:30 R-2:00 S80-0:30 R-2:00 S80-0:30 W-1:00 R-6:00 S80-0:30 W-5:00
Week 7 Day 3 = W-5:00 R-4:00 S80-0:30 R-3:00 S80-0:30 R-3:00 S80-0:30 R-2:00 S80-0:30 W-1:00 R-3:00 S80-0:30 R-3:00 S80-0:30 R-3:00 S80-0:30 R-2:00 S80-0:30 W-1:00 R-6:00 S80-0:30 W-5:00
Week 8 Day 1 = W-5:00 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 W-1:00 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 W-1:00 W-5:00
Week 8 Day 2 = W-5:00 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 W-5:00
Week 8 Day 3 = W-5:00 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 R-4:00 S80-0:30 W-5:00
  • over 8 years ago
    I am wondering what has happened to this app since the last update.

    I was up to week 4 of the plan, and started W5D1 on the new version a couple of weeks ago. It absolutely killed me. I've since tried again, and have now reverted to W4D1, which is very different from the last time I tried it. It seems the plan no longer even remotely resembles the description above.

    Could you please update this with the current plan? I'm trying to decide whether to stick with this, or find an alternative which is less intensive.
  • over 8 years ago
    I am wondering what has happened to this app since the last update.

    I was up to week 4 of the plan, and started W5D1 on the new version a couple of weeks ago. It absolutely killed me. I've since tried again, and have now reverted to W4D1, which is very different from the last time I tried it. It seems the plan no longer even remotely resembles the description above.

    Could you please update this with the current plan? I'm trying to decide whether to stick with this, or find an alternative which is less intensive.


    Hi, I just update the Intervals in the description above.
  • over 8 years ago
    Thanks, but I think this has completely screwed up my progress. I've tried restarting at W4D1 a few times now, but it's just not working. The sprint sections seem to have messed up the overall pacing, I think I'll either have to go back further or find an alternative. Unfortunately there doesn't appear to be an alternative on the garmin app store. :(
  • over 8 years ago
    Picking the Week and Day

    I don't understand where I go to select the week and day. I got as far changing the datafield to the 5k plan but can't figure out in the settings where to change the week and day.
  • Former Member
    Former Member over 8 years ago
    I don't understand where I go to select the week and day. I got as far changing the datafield to the 5k plan but can't figure out in the settings where to change the week and day.


    I found exactly the same thing, I'm stuck on W1 D1, I've emailed the developer - hopefully they'll answer here soon.
  • Former Member
    Former Member over 8 years ago
    I don't understand where I go to select the week and day. I got as far changing the data field to the 5k plan but can't figure out in the settings where to change the week and day.


    I believe you need to change it through the settings on either Garmin express on your computer (manage apps) or the Garmin connect app under connect IQ Apps (found by pressing your device picture on top right of menu). Both need your device connected.

    Need to click 'data fields' and find the settings page........
  • over 4 years ago

    It's not compatible with Vivoactive 4?

  • over 4 years ago

    I am unable to download this datafield to my Vivoactive 4. Please advise

  • over 3 years ago in reply to FrancisBannon

    Notice the developer hasn't posted in years, and probably no longer supports this app.  It's also why the va4 isn't a valid compatable device.

    You can try "contact developer" for this app in the app store, but may not hear back..