Thanks you for explaining how it's work! I'm now trying to follow Jeff advices with his suggestion on half marathon plan. Let's see how it will work for me.
Awesome review thanks! I just started one of the training plans and this took the mystery out of it for me. Also I like the coach I chose even more now
I recently started half marathon program and it is amazing. I am making progres now haha but it is stated that you should start this program if u run at least 2 months 3 times a week and can do 10k km
I love garmin coach is 10 weeks that I’m on it but man Jeff is killing me now .. I’ve got a training on 10k in 45 min and today I did 20x800mt speed repeats and on long run im on almost 30k .. how come ?! It’s ok tbh I can feel I improved a lot but now the training days are really long
I am currently on week 17 of 18 of Amy Parkerson-Mitchell's Garmin Coach 5k training program. I run 4 times each week for 18 weeks. . I have run over 150 miles so far under her plan. She presents a good diverse plan designed for endurance. She varies the distance running for each workout. In the workouts, You may have to run a continuous mile up to and over sometimes 4.5 miles. I like her plan because you may have two hard runs in a week along with two easier recovery runs. Giving time to recover lessens the possibility of injuries and increases confidence. It would be very easy for me to jump into a 10 K plan since the 5K plan already puts us through runs of more than 4.5 miles. The program plan is individual based and varies based upon your past performances. Amy will push you into longer endurance workouts if she feels that she has a high confidence level in you. She will also adjust your run workouts if she feels you need more time. Overall I like her philosophy on running. She is difficult but not unreasonable. I would definitely take her for half Marathon training.
Hi! I set up 5k with Jeff Galloway. I chose walk/run and that I don't currently run. I was confused by the cadence drills. I couldn't figure out when I should press the lap press. I think I pushed the upper right button after 2 minutes of running and it ended my run. I didn't do the 30 sec runs wh recovery or the cool down. How long or what distance am I supposed to run for a "lap"?? And do I press the bottom right button when I've run a "lap"?
Hi there! So I found Jeff's training videos explained the Cadence drills pretty well when I did it. You should get either a time or distance recommendation for the Cadence drills, I would definitely recommend reviewing them again. I personally do not like Cadence Drills, nor having to constantly monitor each short drill and pressing the button on my watch so I was not a big fan of Jeff's style as a trainer, and haven't used his plan in over a year so I don't have the exact parameters fresh in my mind. You can also change your trainer if you choose to do so.
Great video! I just got a Garmin. So I feel like the "easy run" pace is too fast, since I think easy runs should be around 40% slower than race pace. If I run the easy runs slower, will it adjust all my other runs too, including speed workouts? I plan to do speed work all out, but easy runs at 130HR.
Hi Chris! I totally agree the easy run can be too fast. In my experience when i ran slower Garmin Coach adjusted all of my future runs including the speed runs essentially giving me more time to get use to it the current pace i was struggling with. Additionally you can change your race date to one further away and this should also reduce the pace of your current runs, or keep them at the same pace for longer and therefore the program gives your more time to adjust and ramp up to the race day pace/distance. Also the coach you are using plays into it as well, and your previous running experience and data indicated when setting up the plan so your results may differ a bit 😊
Hi Abby, thanks for the review, very helpful! My Garmin Venu 3s is arriving in a couple of weeks and I'm currently using Runna which I love because it has an audio that talks to me during my runs telling me how long my last lap was and to speed up/slow down according to my target pace. I don't seem to be able to find out whether the Garmin coach can have audio such as the Runna one I have, can you clarify for me please? I know there are vibration prompts but is that all? Thanks in advance :)
Hello! I haven't done garmin coach in a few months as it's winter where I live and I don't run outside in winter. But last time I did it, it was vibration prompts only. This may have changed so it's worth checking out once you get your watch!
my phone says the laps aloud when I bike! but most of garmin watches don't have a speaker. you can connect earphones to the models with music but I have never tried
When doing the Garmin Coach- suppose I was to perform a run on a treadmill; would the plan take that into consideration for mileage coveree? I tried doing workoit on treadmill but the time, speed didnt reflect which I suspected was from the assumption im road running on a treadmill. Would you know how to set this up if possible? (Where treadmill runs is covered in the workout)?
@ashwinr6985 hi I've only done the base run outdoors unless you treadmill can specific connect toy your Garmin watch you won't be able to get speed data
Great review. I'm doing Coach Greg, walk/run 5k routine. When I'm actively doing my workout I see that my warm up and runs have a blue color code on the left. My cool down has green. Logic tells me these are the HR zones I should aim for during these parts of the workout. Is that correct? I'm just a bit sceptical because the cool down is zone 3 where the actual run is zone 2. Could you confirm or explain that.? Thank you so much. 😊
Hello, and thank you! I haven't done Garmin Coach in a few months as I dont do it in the winter. The last time i did, there was no colour changing during each stage, so that may be a new update addition. I'm not sure if those colours refer to your zone, your running pace, the stage of the workout, or other. It doesn't sound like it refers to the zone as the colours would be opposite, though 🤔.
@@AbbyBReviewing Thanks so much for your quick reaponse. My HR zone color code from 1 to 5 goes.. Grey, Blue, Green, Orange and Red. Is there any way for me to show you a screenshot of the workout? I know it's early but I'll be going into my 3rd week and my walk/run plan hasn't changed yet, so I'd like to know what I should do to improve. 🤗
@Jenarul my heart rate zones are colour coded the same. Actually, Garmin has them all the same colour for everyone, just different numbers in each zone depending on your age, gender etc. And once again, I don't think the colours you are seeing correspond to your heart rate zones as they don't match up. Your run plan adjusts after each run when you sync your phone to the Garmin app. It does this based on your chosen trainer, your continued performance, the duration of your training plan and chosen goal to walk/run 5K to ultimately get you to this goal . You will not see drastic changes in the runs being just in your 3rd week. I would keep doing what you are doing and the plan will adjust overtime :)
Thanks for this nice video. Question: On 7:04 you're mentioning Garmin is adaptive and change the Training plan. Can you please explain more? What if I skip a run, does it automatically change my training plan?
Hi Henri-Chris, it's adaptive based on your performance, all future runs are created after your current run data is processed by Garmin coach. For example if you are really slow, or fast during a run, if you mark your perceived effort after a run as hard or easy, your run time and more factors are taken into consideration when making your plan (I'm not an app engineer so idk how they do it specifically lol but, it is adaptive). And yes if you skip a run, that would change the training plan.
I like the idea of the Garmin 5k coach. Mine vibrates a lot. Long, short multiple. What do they all mean? Is there a voice coach instead of vibrate coach. When you have layer after layer and gloves on it makes it hard to be looking at your watch for coaching. Thank you.
Hello, there is no voice coach currently but I've heard it is coming soon for select devices. And each vibration pattern means something different, if you look at your watch while it's vibrating you will see a message that would explain it. And how many vibration prompts you get would depend on the trainer you chose and your specific 5k plan. I totally get it can be harder to view in the winter with gloves, I would usually review the scheduled run and steps quickly before going out so I had a good idea of what each vibration/prompt in the planned run meant even without looking at each one.
There is a voice coach when connected with bluetooth headphone. I'm using a 245 music with a headset. The watch tells me to run for X minutes, tempo between y and z. The watch only buzzes, but my headset tells me my speed is to high and the tempo I'm running. This makes it really helpful for me (without glasses the watch is difficult to read for me while running...).
Hello, no PacePro has been around for a while even before this video was made. Note PacePro is only available on select Garmin watches usually the more expensive ones. While Garmin Coach is available on almost all Garmin smartwatches free. And I've explained how Garmin Coach works in this video. I'm not currently using PacePro as it's a dedicated running tool and I'm not a big runner currently.
I can run 10K. But at 57y my knees are not happy with more than 10K on the long runs. But how can I adjust the length of the long runs? The coach suggested 11.5k. Should I just double tab to go to the cooldown once I have done the long run my body can manage?
Hello, you can't actually adjust the run length unfortunately. However, having a longer cool down is a good idea to stick to the run length and make it a bit more manageable!
Hi Michael, that has not been my experience. I get prompts on my watch for every pace change including when to walk. Possibly this changes depending on the plan you choose, for a 10K plan. Half marathon, or 5K run with certain speed goal this will change as these plans are very run focused with little to no walking expected. I've stuck to the 5K run/walk plan myself, so can't speak to the rest, I'm not a huge runner but I enjoy the intervals training, and Garmin Coach has def made me appreciate running more.
MY FINAL REVIEW OF GARMIN COACH WITH AMY PARKERSON_MITCHELL: I completed both the 5k and the 10k training from Amy Parkerson-Mitchell back to back, beginning on March 4, 2024 and ending on October 11, 2024. In her 5k training Amy begins with what they call a benchmark run. This a 9 minute run at full speed. This benchmark run is used to gage your current physical running ability. She evaluates your pace and your time to set a starting point to begin your 5k workout plan. After the benchmark run she gradually introduces you to running and walking workouts where you can gain experience and confidence as you begin to run longer and longer distances. This gives your body time to adjust to more running and less walking. As you progress your workouts become primarily running and include a warmup at a light paced jog, then the main effort running portion, and finally a light paced jog cool down jog. Amy uses the data attained through your individual workout run efforts to gage exactly where you are in your ability. Amy evaluates your run by giving you a performance rating of either "GOOD JOB" or "ROOM TO GROW" Based upon this information she makes adjustments ( referred to as adaptive training) to your future workouts to give you the best chance in achieving your goals to be ready for race day. Gradually your running efforts increase to the point where you are running a 5k distance of 3.1 or greater miles. If your efforts are not proceeding to the point where you will be able to run a 5 k then she will suggest that you lower your goals. At the end of your 5k training plan you are scheduled to run a 5k race event for time. Amys 5 k plan takes 18 weeks of 4 workouts per week. After successfully completed her 5k plan, I signed up for her 10k plan. Her 10k training plan assumes that you have successfully shown an ability to run a 5k. Her10 k plan gets you up to speed by having you running longer distances much earlier in the plan. Again, she has you run a benchmark run. This a 9 minute run at full speed. This benchmark run is used to gage your current physical running ability. She evaluates your pace and your time to set a starting point to begin your 10k workout plan. Amy starts you off with a few what she calls "easy runs" of around 1 to 3 miles. These are intended to be relaxed runs in which you should be able to carry on a conversation and not be out of breath. The future workouts then diverge into differing workout types including "Easy Runs", "Negative split runs", "cadence drills", and "hill repeats". "Negative split runs" divide the running efforts into segmented pace efforts of increasing difficulty. A negative split run workout can be as much as 6 or 7 miles in total effort. "Cadence drills" are workouts which include a main effort concentrating your running effort into increasing you cadence (steps per minute) as you run. This increases your running efficiency. Finally, "hill repeats" workouts include an easy run warmup with a series of uphill sprints up and down hill and a final cool down jog. These "hill repeats" are essentially high cardio uphill sprints and are usually 5 to 10 each, each consisting of .15 miles to .25 miles uphill sprints followed by downhill jog back to the original starting position. The purpose of these is to increase your fitness and endurance. They can be quite strenuous. You have to be careful running these because they put excessive strain on your knees. As you approach the completion of your 10 k training, Amy prepares you for your final timed 10 K ( 6.2 mile) race. Amys 10 k plan takes and additional 15 weeks of 4 workouts each week. Overall, I liked Amy's training plans especially her 5k plan. However, her 10 k plan included extra training techniques that seemed to do me more harm than good. The main training technique that worried me were the "Hill repeats", because they seemed to hurt my knees. Another issue I had with Amys training plan for 10k s was the "negative split". They were continuous runs. For example, she might have you run 2.5 miles easy pace, then run 1.5 miles harder pace and finally 1 mile at a more strenuous at an out of breath pace. I could never do this . When I ran longer distances, I always let my body determine what pace it wanted to run so that I could endure the length of the total run. For the most part I had to ignore her negative split runs segmentation into differing paces. In long distance efforts, I naturally started out at a slower pace and gradually increased my pace naturally. I let my body naturally dictate the pace it wanted to do. Overall, I liked Amy's Garmin Coach 5 k and 10 k plans. But you have to remember when you sign up for one of these programs, that they are designed based upon what I would call a typical runner having normal abilities. You may have to make adjustments as you proceed with the training. Some parts of the training may not be the best for you. You have to consider your experience and your age and your emotional and physical limitations when you finally decide how exactly you want to do the training. You have to make the training fit you and your needs. The work outs and the components making up the total workout are only suggestions. You have to feel free to modify the training if you feel the need. Overall, I would recommend these Garmin coach training programs. Just remember that they are not etched in stone and can easily be modified to fit you.
Thanks for watching! Hit that SUBSCRIBE button ❤. And as always comment below if you have and questions or comments :)
I just got Garmin 245 and searching for a running coach on Garmin. Landed here. Thank you!
Thanks you for explaining how it's work! I'm now trying to follow Jeff advices with his suggestion on half marathon plan. Let's see how it will work for me.
Abby you are a star, this is exactly what ive been looking for...cheers
Thanks for the video! I used it to pick my coach since I'm a complete running beginner trying to work up to a 5k for triathlon.
Nice! good luck with your 5k Alusandrea :)
Wonderful Review! Thank you so much! You've helped me decide which coach to go with.
Thanks 😊 and glad I could help!
Awesome review thanks! I just started one of the training plans and this took the mystery out of it for me. Also I like the coach I chose even more now
Thank you! And thats great to hear. Goodluck with your training plan Martin :)
Great review! Garmin coach seems like a great fitness challenge 🏃♀️ . I'm definitely gonna test it out.
Thanks! And awesome I hope you enjoy the training program 😊
I recently started half marathon program and it is amazing. I am making progres now haha but it is stated that you should start this program if u run at least 2 months 3 times a week and can do 10k km
Thanks for the insight, this definitely seems like a great fitness tool!
Glad it was helpful!
I adore Garmin coach, it pushes us to get better! Great video! and you are right Amy 😅😅😅
Thank you!! I totally agree.. and the names Abby not Amy lol
I love garmin coach is 10 weeks that I’m on it but man Jeff is killing me now .. I’ve got a training on 10k in 45 min and today I did 20x800mt speed repeats and on long run im on almost 30k .. how come ?! It’s ok tbh I can feel I improved a lot but now the training days are really long
Nice to hear your loving it so far! I don't know how they decide the runs honestly thats up to the coaches lol. And good luck with your 10K alizrove 😊
I am currently on week 17 of 18 of Amy Parkerson-Mitchell's Garmin Coach 5k training program. I run 4 times each week for 18 weeks. . I have run over 150 miles so far under her plan. She presents a good diverse plan designed for endurance. She varies the distance running for each workout. In the workouts, You may have to run a continuous mile up to and over sometimes 4.5 miles. I like her plan because you may have two hard runs in a week along with two easier recovery runs. Giving time to recover lessens the possibility of injuries and increases confidence. It would be very easy for me to jump into a 10 K plan since the 5K plan already puts us through runs of more than 4.5 miles. The program plan is individual based and varies based upon your past performances. Amy will push you into longer endurance workouts if she feels that she has a high confidence level in you. She will also adjust your run workouts if she feels you need more time. Overall I like her philosophy on running. She is difficult but not unreasonable. I would definitely take her for half Marathon training.
Thanks for sharing your experience! I enjoyed coach Amy's plans as well :)
Thanks for explaining! It's good to know your experience.
Thank you Abby! This was so helpful!
My pleasure! And I'm glad you found this helpful Igsvt 😊
Hi!
I set up 5k with Jeff Galloway. I chose walk/run and that I don't currently run.
I was confused by the cadence drills. I couldn't figure out when I should press the lap press. I think I pushed the upper right button after 2 minutes of running and it ended my run. I didn't do the 30 sec runs wh recovery or the cool down.
How long or what distance am I supposed to run for a "lap"?? And do I press the bottom right button when I've run a "lap"?
Hi there! So I found Jeff's training videos explained the Cadence drills pretty well when I did it. You should get either a time or distance recommendation for the Cadence drills, I would definitely recommend reviewing them again. I personally do not like Cadence Drills, nor having to constantly monitor each short drill and pressing the button on my watch so I was not a big fan of Jeff's style as a trainer, and haven't used his plan in over a year so I don't have the exact parameters fresh in my mind. You can also change your trainer if you choose to do so.
Great video! I just got a Garmin. So I feel like the "easy run" pace is too fast, since I think easy runs should be around 40% slower than race pace. If I run the easy runs slower, will it adjust all my other runs too, including speed workouts? I plan to do speed work all out, but easy runs at 130HR.
Hi Chris! I totally agree the easy run can be too fast. In my experience when i ran slower Garmin Coach adjusted all of my future runs including the speed runs essentially giving me more time to get use to it the current pace i was struggling with.
Additionally you can change your race date to one further away and this should also reduce the pace of your current runs, or keep them at the same pace for longer and therefore the program gives your more time to adjust and ramp up to the race day pace/distance.
Also the coach you are using plays into it as well, and your previous running experience and data indicated when setting up the plan so your results may differ a bit 😊
Hi Abby, thanks for the review, very helpful! My Garmin Venu 3s is arriving in a couple of weeks and I'm currently using Runna which I love because it has an audio that talks to me during my runs telling me how long my last lap was and to speed up/slow down according to my target pace. I don't seem to be able to find out whether the Garmin coach can have audio such as the Runna one I have, can you clarify for me please? I know there are vibration prompts but is that all? Thanks in advance :)
Hello! I haven't done garmin coach in a few months as it's winter where I live and I don't run outside in winter. But last time I did it, it was vibration prompts only. This may have changed so it's worth checking out once you get your watch!
my phone says the laps aloud when I bike! but most of garmin watches don't have a speaker. you can connect earphones to the models with music but I have never tried
When doing the Garmin Coach- suppose I was to perform a run on a treadmill; would the plan take that into consideration for mileage coveree? I tried doing workoit on treadmill but the time, speed didnt reflect which I suspected was from the assumption im road running on a treadmill.
Would you know how to set this up if possible? (Where treadmill runs is covered in the workout)?
@ashwinr6985 hi I've only done the base run outdoors unless you treadmill can specific connect toy your Garmin watch you won't be able to get speed data
Thank you this was very helpful!! :)
Glad it was helpful Kris!
Thanks for the very informative video! In minute 7:10, which watchface are you using?
Hi, that is called UltraSlim :)
@@AbbyBReviewing Thank you very much!
Great review. I'm doing Coach Greg, walk/run 5k routine. When I'm actively doing my workout I see that my warm up and runs have a blue color code on the left. My cool down has green. Logic tells me these are the HR zones I should aim for during these parts of the workout. Is that correct? I'm just a bit sceptical because the cool down is zone 3 where the actual run is zone 2. Could you confirm or explain that.? Thank you so much. 😊
Hello, and thank you! I haven't done Garmin Coach in a few months as I dont do it in the winter. The last time i did, there was no colour changing during each stage, so that may be a new update addition. I'm not sure if those colours refer to your zone, your running pace, the stage of the workout, or other. It doesn't sound like it refers to the zone as the colours would be opposite, though 🤔.
@@AbbyBReviewing Thanks so much for your quick reaponse. My HR zone color code from 1 to 5 goes.. Grey, Blue, Green, Orange and Red.
Is there any way for me to show you a screenshot of the workout?
I know it's early but I'll be going into my 3rd week and my walk/run plan hasn't changed yet, so I'd like to know what I should do to improve. 🤗
@Jenarul my heart rate zones are colour coded the same. Actually, Garmin has them all the same colour for everyone, just different numbers in each zone depending on your age, gender etc. And once again, I don't think the colours you are seeing correspond to your heart rate zones as they don't match up.
Your run plan adjusts after each run when you sync your phone to the Garmin app. It does this based on your chosen trainer, your continued performance, the duration of your training plan and chosen goal to walk/run 5K to ultimately get you to this goal . You will not see drastic changes in the runs being just in your 3rd week. I would keep doing what you are doing and the plan will adjust overtime :)
Thanks for this nice video. Question: On 7:04 you're mentioning Garmin is adaptive and change the Training plan. Can you please explain more? What if I skip a run, does it automatically change my training plan?
Hi Henri-Chris, it's adaptive based on your performance, all future runs are created after your current run data is processed by Garmin coach. For example if you are really slow, or fast during a run, if you mark your perceived effort after a run as hard or easy, your run time and more factors are taken into consideration when making your plan (I'm not an app engineer so idk how they do it specifically lol but, it is adaptive). And yes if you skip a run, that would change the training plan.
I like the idea of the Garmin 5k coach. Mine vibrates a lot. Long, short multiple. What do they all mean? Is there a voice coach instead of vibrate coach. When you have layer after layer and gloves on it makes it hard to be looking at your watch for coaching. Thank you.
Hello, there is no voice coach currently but I've heard it is coming soon for select devices. And each vibration pattern means something different, if you look at your watch while it's vibrating you will see a message that would explain it. And how many vibration prompts you get would depend on the trainer you chose and your specific 5k plan. I totally get it can be harder to view in the winter with gloves, I would usually review the scheduled run and steps quickly before going out so I had a good idea of what each vibration/prompt in the planned run meant even without looking at each one.
Thank you for the quick feedback Abby.
There is a voice coach when connected with bluetooth headphone. I'm using a 245 music with a headset. The watch tells me to run for X minutes, tempo between y and z. The watch only buzzes, but my headset tells me my speed is to high and the tempo I'm running. This makes it really helpful for me (without glasses the watch is difficult to read for me while running...).
Nice video I'll try this one thanks to u
Thank you! And thats great to hear, I hope you enjoy it Tal 😊
Was this made before Pace Pro? Just interesting to see the training it seems to do and then doesnt suggest anything on the day.
Hello, no PacePro has been around for a while even before this video was made. Note PacePro is only available on select Garmin watches usually the more expensive ones. While Garmin Coach is available on almost all Garmin smartwatches free. And I've explained how Garmin Coach works in this video. I'm not currently using PacePro as it's a dedicated running tool and I'm not a big runner currently.
How much does it cost for a running coach on Garmin? Is it dependent on the coach?
Hi Linda Talla, Garmin coach is included free with any compatible Garmin watches.
I can run 10K. But at 57y my knees are not happy with more than 10K on the long runs. But how can I adjust the length of the long runs? The coach suggested 11.5k.
Should I just double tab to go to the cooldown once I have done the long run my body can manage?
Hello, you can't actually adjust the run length unfortunately. However, having a longer cool down is a good idea to stick to the run length and make it a bit more manageable!
Great video. Thanks
Hi had read that coach Jeff on run walk plan you don’t get a prompt from the watch as to when to walk?
Hi Michael, that has not been my experience. I get prompts on my watch for every pace change including when to walk. Possibly this changes depending on the plan you choose, for a 10K plan. Half marathon, or 5K run with certain speed goal this will change as these plans are very run focused with little to no walking expected. I've stuck to the 5K run/walk plan myself, so can't speak to the rest, I'm not a huge runner but I enjoy the intervals training, and Garmin Coach has def made me appreciate running more.
@@AbbyBReviewing thanks
@@AbbyBReviewing great thanks. I might give it a go so
@@michaelmulligan0 No problem! And nice i hope you enjoy it.
Does the watch give spoken instructions about pace , hr zones etc. if connected to my Bluetooth headset?
Hello, Garmin Coach does not give spoken instructions. But, you can see your pace, heart rate zones, and instructions on your Garmin watch.
@@AbbyBReviewing thanks for your fast answer. Unfortunately it doesn't support this feature. So I'm looking further.
@@SaveTheHedgehog No problem, and goodluck with your search!
I have the Garmin lily but can’t seem to find Garmin Coach
Hello, the Lily is actually not compatible with Garmin Coach. You can see a list of some smartwatches that are compatible at 00:35 in the video.
No prompts on the race day??? Hmmmm
Hi Jakub, that is correct no prompts. Much like a real race, you run it at your own desired pace/ intervals.
MY FINAL REVIEW OF GARMIN COACH WITH AMY PARKERSON_MITCHELL: I completed both the 5k and the 10k training from Amy Parkerson-Mitchell back to back, beginning on March 4, 2024 and ending on October 11, 2024. In her 5k training Amy begins with what they call a benchmark run. This a 9 minute run at full speed. This benchmark run is used to gage your current physical running ability. She evaluates your pace and your time to set a starting point to begin your 5k workout plan. After the benchmark run she gradually introduces you to running and walking workouts where you can gain experience and confidence as you begin to run longer and longer distances. This gives your body time to adjust to more running and less walking. As you progress your workouts become primarily running and include a warmup at a light paced jog, then the main effort running portion, and finally a light paced jog cool down jog. Amy uses the data attained through your individual workout run efforts to gage exactly where you are in your ability. Amy evaluates your run by giving you a performance rating of either "GOOD JOB" or "ROOM TO GROW" Based upon this information she makes adjustments ( referred to as adaptive training) to your future workouts to give you the best chance in achieving your goals to be ready for race day. Gradually your running efforts increase to the point where you are running a 5k distance of 3.1 or greater miles. If your efforts are not proceeding to the point where you will be able to run a 5 k then she will suggest that you lower your goals. At the end of your 5k training plan you are scheduled to run a 5k race event for time. Amys 5 k plan takes 18 weeks of 4 workouts per week. After successfully completed her 5k plan, I signed up for her 10k plan. Her 10k training plan assumes that you have successfully shown an ability to run a 5k. Her10 k plan gets you up to speed by having you running longer distances much earlier in the plan. Again, she has you run a benchmark run. This a 9 minute run at full speed. This benchmark run is used to gage your current physical running ability. She evaluates your pace and your time to set a starting point to begin your 10k workout plan. Amy starts you off with a few what she calls "easy runs" of around 1 to 3 miles. These are intended to be relaxed runs in which you should be able to carry on a conversation and not be out of breath. The future workouts then diverge into differing workout types including "Easy Runs", "Negative split runs", "cadence drills", and "hill repeats". "Negative split runs" divide the running efforts into segmented pace efforts of increasing difficulty. A negative split run workout can be as much as 6 or 7 miles in total effort. "Cadence drills" are workouts which include a main effort concentrating your running effort into increasing you cadence (steps per minute) as you run. This increases your running efficiency. Finally, "hill repeats" workouts include an easy run warmup with a series of uphill sprints up and down hill and a final cool down jog. These "hill repeats" are essentially high cardio uphill sprints and are usually 5 to 10 each, each consisting of .15 miles to .25 miles uphill sprints followed by downhill jog back to the original starting position. The purpose of these is to increase your fitness and endurance. They can be quite strenuous. You have to be careful running these because they put excessive strain on your knees. As you approach the completion of your 10 k training, Amy prepares you for your final timed 10 K ( 6.2 mile) race. Amys 10 k plan takes and additional 15 weeks of 4 workouts each week. Overall, I liked Amy's training plans especially her 5k plan. However, her 10 k plan included extra training techniques that seemed to do me more harm than good. The main training technique that worried me were the "Hill repeats", because they seemed to hurt my knees. Another issue I had with Amys training plan for 10k s was the "negative split". They were continuous runs. For example, she might have you run 2.5 miles easy pace, then run 1.5 miles harder pace and finally 1 mile at a more strenuous at an out of breath pace. I could never do this . When I ran longer distances, I always let my body determine what pace it wanted to run so that I could endure the length of the total run. For the most part I had to ignore her negative split runs segmentation into differing paces. In long distance efforts, I naturally started out at a slower pace and gradually increased my pace naturally. I let my body naturally dictate the pace it wanted to do. Overall, I liked Amy's Garmin Coach 5 k and 10 k plans. But you have to remember when you sign up for one of these programs, that they are designed based upon what I would call a typical runner having normal abilities. You may have to make adjustments as you proceed with the training. Some parts of the training may not be the best for you. You have to consider your experience and your age and your emotional and physical limitations when you finally decide how exactly you want to do the training. You have to make the training fit you and your needs. The work outs and the components making up the total workout are only suggestions. You have to feel free to modify the training if you feel the need. Overall, I would recommend these Garmin coach training programs. Just remember that they are not etched in stone and can easily be modified to fit you.