A place for runners.
Unfortunately my watch doesn't support this. I think they introduced it in the X45 Forerunners? Unfortunately I have a 935.
But I did use Train As One last year on the recommendation of @ada@lemmy.blahaj.zone when aiming to beat my 5 k PB. It helped me get below 18 minutes for the first time. I haven't seriously used it since, but I certainly don't regret using it for the 2 or 3 months I was.
I still use TrainAsOne, and it's the reason I don't bother with the garmin workouts
I've used them to train for a HM and as part of a marathon training schedule in the past. I quite like it, keeps it fresh, is integrated well and usually makes me feel like I'm improving fast. I always put it on HR instead of pace, as I think that's generally better for my training.
@blackn1ght gosh no - it was months and months before they became something I could do rather than an ‘easy run’ that was faster than my PB. Despite Garmin knowing my PBs.
Interestingly the opposite reason is why I've ignored them until now - it would suggest runs at a pace that were below what I'd normally run at so, and I just didn't want to run that "slow". However, I think they may be for my benefit to perhaps slow down a bit and also follow the interval training. So I dunno if I'm just wasting my time with it or what!
You’re actually supposed to do more easy runs than “normal pace” runs. Helps build up your aerobic base and prevent injury. I’ve heard something like 80% of your training should be easier pace.
For me it took a while to find a groove and enjoy easy runs, but I had no choice due to a hamstring injury (from overtraining). Now I appreciate them just as much as tempo or harder runs. And I can actually go a little faster now at easy pace, where before I’d have to stop and walk to keep my heart rate down.
Yeah I recently read about the 80% thing too. It's difficult not to just go a bit faster just because you know you can! Although I do like that the watch "tells you off" for going too fast when using the workout which is nice.
When you say overtraining, how much were you doing? I see some people running every day and I have no idea how they're doing it, I try to stick to 3 runs a week, 4 at most, with a day off in between.
fwiw, the 80/20 polarised training that @DBT@lemmy.world was talking about is really designed around professionals. People whose total hours are likely far greater than you or me, and who can make up for it with comparatively low-stress daily lives with much more rest and carefully tailored diets. If you're not doing 7+ hours per week of training it's less useful.
The reason polarised training works is that it lets you get the maximum amount of training in while also allowing sufficient recovery. When your total hours are less, that recovery from an easy run is less valuable because you got recovery by not exercising.
That said, in my training I tend to default to 1 easy run, 1 long run (at easy pace), and 1 hard session per week. When I was last training for a marathon I alternated between the long run being very long one week and it being slightly shorter but also having a run the day before the next week, because that's what the training plan I used recommended. In terms of total time running it probably does end up around 80/20 when I'm at my best (where the long run is no less than 15 km and the easy run is 10 km), but will be a higher ratio—and I'm likely to put more of that zone 3 middle pace—when I'm not seriously training for something (long run might only be 10–12 km, easy run might be 6–8).
I don’t remember exactly, but it wasn’t a lot. My weekly mileage is definitely higher now than it was back then. My issue was that I was pushing my pace going as fast as I could every single run. Plus I didn’t do any sort of strength training back then.
Now I’m doing strength training on a regular basis and have plenty of easy/ zone 2 runs in the mix.
People who run everyday are almost certainly incorporating easy runs to allow for active recovery between harder runs.
Just don’t add too much mileage to quick and you’ll be fine. Don’t go from 3 days a week to 6 in one week, and pay attention to your weekly mileage. You don’t want to add more than ~10% per week.
I don't really use the Garmin recommendations, but a friend helped me get slightly better recommendations.
By default, Garmin creates HR zones based on % of max HR. Set this way, it was suggesting that I do most runs at a brisk walk.
In the User Settings of the device, you can define your HR zones by % of Heart Rate Reserve instead. I still don't really use garmins recommendations, but at least now the recommendations are a more reasonable pace.
I actually do, and i think im actually feeling an improvement. I like it, keeps it fresh and new.
That's good to know! I had it do my first interval workout today which was nice.
yueah, somehow it managed to recomend me some perfect intervals, and often mixes some interval workouts so its nice.
Only minus i give it, i havent found a way to see past recomendations and to turn them to workout easily.
Had to resort to writing it down, then making 3 variations from that, depending on how i feel beforehand + how much time extra can i devote to run
I watched a cycling based video where they tested the recommended feature by only training in exactly the way that the watch told them to for two months. The end result was improvement in every aspect that they measured on before and after the time period so I'm inclined to believe there may be some use to what they are suggesting.
I have however never used that feature even once on mine xD
I don't think they are rubbish, but if you are good at following plans, then a real one will be much more effective. It probably also depends on your fitness level. The more serious of a runner you are the less effective it'll be. For beginners it probably doesn't matter as much and any kind of running will yield results.
Personally I am not structured enough to follow a plan, so sadly my training is probably inefficient in general. The way I use them is that I look at the daily suggestion before I start my run, and if it looks like something I am in the mood for, then I'll do the workout. Otherwise I just ignore them.
@blackn1ght Not yet, because so far I aways had other training plans (#Runna). Unfortunately with the FR965 you cannot access Garmin’s Marathon training plans, so I thought about using the suggested workouts next time. Actually not sure how those and the Garmin plan would compare…
I have too many hills and some time constrains, so it's a bit hard to follow them. But I think they are fantastic. They make easy very easy and hard hard.
With HRV on the watch the adjustments to the program based on daily training readiness is superb.
I run quite a lot, and use them as a guidance on when to train hard and when to do easy runs instead. If I lived in a flat area and had time, I would have created an event with goal time and followed the program.
I hadn't even thought about creating an event and have it create a program for me!
I've heard setting the daily suggested work out to be based on heart rate instead of time or pace is supposed to be much better but I haven't tried it yet. But from reading around the suggestions are apparently really beneficial. I've been following them for a couple of weeks now so still too early to tell.
I think I read that it takes elevation into consideration but it might depend on the device.
I find HR hard to use for harder training such as threshold or intervals, because of the buildup effect. I usually use pace instead.
It's possible to use power when you create your own workouts, which could be good since it uses GAP. Haven't seen any way to get that in recommended trakning. I still prefer to run on pace.
No, garbage.