I am liking the smartcoach and was wondering how to set my Garmin to help me with paces. If smartcoach says 3 miles @ 9:10 should I set my Garmin for a 9:00 to 9:20 speed zone? If I aim for 9:10 the alarm would be going off constantly saying I was either too fast or too slow. How are other people interpreting this?
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TT,
Not had my 305 that long but have used it to PACE myself in a recent race. I set it up to display PACE and average PACE and did not use any alarms. Damn thing would drive me mad if I was trying to keep to an exact PACE, bound to be some ups and downs.
fantastic - I have been twiddling with a plan for a few days and it wrote it for me.
Didn't think it would do one for me as 5k takes me 46 minutes but it did - fab
I'm not really in agreement with the paces it offers me. Based off my 10k pb of 37:57 it tells me to do all my training runs (with exception of tempo and intervals) and 7:26 pace when training for a half marathon. I wouldn't dream of doing a 17 mile training run for a half marathon at 7:26 pace...!
It also puts the longest run a week before the race, and the training is identical whether I want a "tough" or "easy" training programme.
I used to train fast all the time and got injury after injury, so I'm a little worried others may succumb to the same if they follow this to the t...
marian, have a look at macmillan for the paces.................it has been established longer and gives a range. advice is to aim for the slower end of the range to start with and progress towards the faster end. the big benefit of smartcoach for me is the type of training.........the number of easy runs, when to do speed and tempo and to include one long run. this approach is similar to jack daniels. four of my weekly six runs are of 3 miles (constricted by lunch time) and i think i have been running them too quickly. my new plan is now - tempo run (5 miles on Monday), easy 3 miles Tuesday, speed intervals Wednesday (3 miles), form intervals Thursday (3 miles @ easy pace), easy three miles Friday and long run @ easy pace on Saturday (anything from 6 to 10 miles).
rach e - what's gobi's view on smartcoach?
I am surprised that as your long run gets longer it gets you to run faster but if it stays in the easy band I am sure it will be fine.
What sort of race pace/tempo work does it have you doing ?
Toddy
Thank you for the tip, the site is great will work on this - thanks again.
intervals should be fast :¬)
whose schedule is it ?
it's the smartcoach schedule on here for a 10 mile race based upon my time in a 6 mile race. the schedule lasts 16 weeks. i aim to use the schedule to plan the different types of run: easy*3, speed*1, tempo*1 and long *1 each week: and the distances but i am using macmillan to work out the speed ranges.
at the moment i am racing each weekend and so it's difficult to stick with a schedule but the long, easy, interval and tempo sessions seem to follow the jack daniels approach.
i was just following up on a comment that you made about the smartcoach schedule being "Rapid path to injury looking at the way it organises long runs and predicts pacing" but if i am using macmillan for paces maybe it's not such a big deal.
I think I shall stick to writing plans instead
Just one 13 miler Pammie ? or is that total miles ?
hard easy principles.
okay, so using a race time and mcmillan, which will take account of current ability and the amount of time that i have (4 runs each week at lunch time, one evening club run and one long weekend run), here is my current plan.
Monday (5 mile club run @ tempo pace)
Tuesday (3 mile easy paced run)
Wednesday (3 mile interval session - 1/2 mile warm up and cool down, middle 2 miles split between 1 minute @ interval pace and 1 minute @ recovery pace)
Thursday (3 miles @ easy pace)
Friday (3 miles @ easy pace)
Saturday (90-120 minutes @ easy pace)
Sunday (Rest).
How does that look? I have a variety of races coming up, 5 and 10 miles trail, 10k and HM road. Was also thinking of doing a repetition session (intervals at mile or fast pace every third Wednesday). Should I be looking to do longer intervals (2 minutes perhaps). Should Friday's easy be something else?
@13:13 what does that mean? Should I be running 2 miles in 26 minutes 26 seconds?
I agree with M., age doesn't determine your pace as much as previous pace does, but age probably does have a bearing on how much recovery you need and there's no allowance for that.
Maybe some of us need to try and follow the plan and then feed back what our experience is? The plan it gives me for a slowish marathon looks harder and faster than I have done in the past, but then again my times are slipping backwards (that age thing again)... it may just be what I need ;o)