My Running Watch Coached Me To a 10k PB

Tom’s been set a challenge and we all know he will get competitive about it. This time, it’s to break his goal of getting an all time 10k PB, and his Garmin watch is going to be his coach! In this video, we take a look at how to set up training and get an insight into one of his training weeks.

↓↓ Do you run with a smart watch? Would you let it coach you to a new PB? Let us know in the comments! ↓↓

What's in this video:
00:00:00 Training for a Sub-60 Minute 10K Run
00:01:00 Optimising Race Preparation with Garmin
00:02:00 Phases of 10K Training Explained
00:02:56 Understanding VO2 Max and Training Adaptations
00:04:07 Starting Your Week Right: Sunday Preparation and Fitness Motivation
00:05:13 Benefits of Interval Training with Others
00:06:21 Adapting Your Training Plan for Personal Success
00:07:25 Tracking Runs with HRM Pro Plus
00:08:46 How a Training Watch Transformed My Running Journey
00:09:58 Garmin Experts Reveal Hidden Watch Features

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[AnthonyMcqueen]

The most relatable runner on the planet hands down...much respect.

[Fiona_tries_it]

A video with Tom - sign my up ✨ never clicked on a TRC video that quickly
We love a relatable king

[jenniferbraun]

Thank you for showcasing Tom! It's nice to see more average pace runners on this channel

[timgoulthorp]

I am looking to beat a sub 60 minute 10k too it is good to see the presenters at different levels

[pascalejacquelinepetit]

I wish Tom the very best in achieving his goal for the 10km. It's great to have a video on the love-hate relationship of running; it's more common than what the running community reveals to the public. This is a super down-to-earth video—thank you Tom. And, Wow, Tom, you have a lot of running shoes in your cupboards!

[ButtaflyGrlNZ]

Got to love a relatable Tom video! Can't wait to get back out there myself next year (awaiting ankle surgery) but until then I am running vicariously through the TRC team. Go Tom 🎉

[hermeticallysealed]

tom my garmin has a heckle mode why else is it saying -4 performance during warm up

[markgeers]

This is actually my exact running goal as well, current 10k PB is 1:08:41. Still got a long way to go, but I'm starting to integrate more frequent running in my schedule, so hopefully I will be able to break this barrier in the future. Good luck Tom! 💪🏻

[leemc]

Tom absolutely rocks, tells it pretty spot on. Glad to see him smashing it.

[cdh]

Well done and keep on at it!
I have been training with the DSW (daily suggested workouts) with the race day widget since April for my first marathon (that’ll be in 3 weeks). It’s been a game changer for me. I even just got back from a run in the rain and didn’t mind because I can see the results. My VO2max went from 49 to 54 (I’m age 45).
Last Saturday I ran over 31km for the longest run I have ever done so far. It’s the first time in my life that I feel like I can actually run a marathon distance without thinking at the HM point “there’s no way I could do this a second time”.
Initially I dreaded the threshold runs, but by now they’re some of my favorite!

And the best: all without injury!!

[carlyreed]

Tom, your experience with the Garmin training plan is similar to mine! It challenged me in ways I wouldnt have if I were trying to do it on my own. I reached my 10K PB this year at 1:08. My goal is under 60 min. Garmin says I can do it. (Race predictor) Keep up the good work!

[NikeRunner]

As a runner that uses my watch for training and seeing my pace I understand how much it helps. I also understand where Tom is coming from.
Well done Tom and good luck on trying to break sub 60 minutes ❤ best wishes
Jasmine from Edinburgh ❤❤ love the videos keep them coming

[SarahTeamouse]

Love the video!! My future goal is also to get a sub 1hr 10k - but for now my only goal is to survive my first ever half marathon in a few weeks 😂

[samgodwin]

First time seeing Tom as im new to the channel but really relatable guy! Im training for my first 10k this in October and my first half marathon in February 🤘

[grantwallace]

Fantastic video. Good luck, Tom. I have recently purchased a Forerunner 55 and am following a training plan. It is great to have that little push on each training day to get me out the door. I have learnt a lot and have been really impressed by Garmin and the technology. Big fan of The Running Channel. Keep it real. Smash your 10k!

[WindsRO]

Tip: if you don't want to run 6-7 times a week as daily suggested workouts easily recommend you can add rest days by unselecting the days you don't want to run.

This way you can make room for other hobbies, strenght/cross training.

If you're used to running 3 times a week you shouldn't straight up jump 6-7 like Garmin suggests me. That'll most likely lead to injury.

(Maybe my situation is special as I'm returning to running from a long break due to injuries, but due to other sports my aerobic fitness is fairly good and Garmin thinks people at my level should run everyday. I'd love to, but my legs can't cope with such due to an extensive history with injuries and operations.)

Tip 2: set DSW to be heartrate based. Even if your surroundings are completely flat you should still vary the running surface and hills wouldn't hurt either.

[SarahBloomfield-wk]

Love any video with Tom as he is so relatable!! I’ve just had to cancel a garmin coach plan on my watch because it never changed. I did 5 weeks but there was never any variation in the run it said I should do :( maybe it’s the watch I’ve got but I didn’t find it benefited me at all!

[conorhickey]

Just did a 8 week program just like this improved my 10k time from 58:40 to 57:15 so was very happy, used the heart rate rather than pace training and think that makes a huge difference if you are running in any sort of hilly area.

[JWHtje]

Great video! Good stuff!
What I personally find useful is changing the target from pace to hearth rate. When I had it set to pace, I was always above my intended target for the scheduled run, kinda jinxing my training plan and only getting base suggestions . Changing it to hearth rate really helped me with my training.

[andywyrobek]

I did the same with my watch on my most recent race. I just left it all to my watch for training....results it took 10 minutes from my previous PB for the distance. As well as a pb in all of the distances over 10km.
Highly recommend following that process again