Question abour Running Plans

i'am in thailand since 3 months and i stopped running entirely because of the heat.

i personally would suggest you - especially for a 5k - to just run on a treadmill.

figure our your max-HR and monitor your HR to stay in the moderate zone and just run as long as you can and make 3 days break in between. later you can lower the rest time to run every other day.

even if you only manage to run 500m in the beginning like me do it and make a little longer every time.

it took me 1 month for a 5k and now i run 10k 4 times a week.

but dont do it in the current heat and humidity, you will fail and its not healthy at all!

Silicium thanks a lot for the feedback, exactly what I needed. I'm very lucky that my building has a gym downstairs, I can do pretty much everything I want, just need to figure out what exactly lol.

One thing I'm not sure, is the Traning Status of the watch tells me that I need to refresh my VO2Max once a week, which my understanding is I won't be able to do without running outside at least 10-15 minutes with GPS on. See below screenshot.

Did you initially use the training plans provided by the Garmin Connect or you just made your own plan ?

good question, i would say it will show you your  status after some runs, even indoor. but i'am not sure.

but at this point, you don't need this. i would recommend you to get a chest strap for running, because the internal one is pretty useless for sports.

then just run on the treadmill and monitor your hearth rate. if you can talk while running but not sing, thats the HR you aim to. note the heartrate and run in that heart rate +- 15bpm

Ok thanks for the suggestions.

Silicium said:

the internal one is pretty useless for sports

Could you clarify this ?

You have in HK perfect running weather now - https://www.hko.gov.hk/en/wxinfo/currwx/fnd.htm ;) much better as i done last sunday in south Bayern  +7C and heavy rain. If you have 20-27C and OK, little bit humid :) it is beautiful to run outdoor. Just do it!

global_local said:

You have in HK perfect running weather now

Yes now is fine, but this will change a few weeks from now, meaning right in the middle of the training. Not a world class problem though...

The wrist based heart rate sensor is generally no good for situations where you use your wrist, or change heart rate fast. For steady running, it works well most of the time. Sometimes it locks on to your cadence or a harmonic variations of your rate for a while. A chest strap is pretty much always correct.

ovekvamOk so it's not just me, thanks a lot for the explanation.

If I use a chest strap like the Garmin HRM-Dual, I presume its readings will automatically over-ride readings from the watch heart rate sensor ?

Yes, the wrist based sensor is disabled when you connect to an external heart rate sensor.

Ok. thanks a lot. I'm wondering if the better accuracy of the chest strap HR monitor would meaningfully impact the results of the cardio sessions as given by the watch. Anyone with a view, please let me know.