My Running Watch Coached Me To a 10k PB

[@AnthonyMcqueen1987]

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

[@runningchannel]

Glad you think so Anthony! Have you got a 10k coming up?

[@AnthonyMcqueen1987]

@runningchannel This November currently training.

[@Fiona_tries_it]

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

[@runningchannel]

Glad you find him so relatable!

[@jenniferbraun2654]

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

[@dannysarco6743]

Tom, you had me tearing up at my desk. Your story hit so close to home-it’s the journey so many runners can relate to. I’m 47, living with degenerative disk disease and arthritis in three lumbars. After being laid off in May ’23 and facing 15 months of unemployment, my wife left me halfway through it all. That very day, I laced up and started running. Running didn’t just save my life-it gave me one back. I shed 70 lbs, rebuilt my confidence, and eventually landed a job. The resilience I found on those runs made all the difference. Thank you for sharing your story, Tom. Much love from an American!

[@timgoulthorp6711]

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

[@runningchannel]

Glad you find it useful

[@pascalejacquelinepetit5131]

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 🎉

[@runningchannel]

Ouch sorry to hear about your surgery! Hope to see you running again soon

[@markgeers8488]

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! 💪🏻

[@grantwallace1882]

Good luck 🤞 ❤🎉

[@leemc923]

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

[@carlyreed799]

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!

[@cdh79]

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!!

[@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

[@runningchannel]

We're glad it helps you Jasmine! Are you training for a race? 😁

[@NikeRunner]

@@runningchannel Yes I am doing a Scottish School cross country race on Wednesday in Dunfermline. Training is going well, thanks to your tips so hopefully the race goes as planned!! 👍👍❤️❤️

[@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 😂

[@samgodwin3382]

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 🤘

[@andywyrobek902]

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

[@nidhivaidya6485]

Love the closet full of running shoes

[@grantwallace1882]

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!

[@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.

[@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.

[@RunningM4m]

I just can select 2 restdays. Can you select more? What watch do you use?

[@WindsRO]

​@@RunningM4m you are correct. It indeed doesn't allow more than 2 rest days. (Forerunner 255)

[@peters.797]

Very relatable. While probably not pushing the runs as hard as could be (Garmin is quite conservative with the paces), i enjoy this feature, too, as i don't need to worry about other activities. Another great thing about the Daily Recommendations is, that you can set it to track the runs by heart rate, which makes it a bit more adaptable to your current conditions. And intervals still get a set pace, as sometimes they are to short, to get tracked by heart rate.

[@SarahBloomfield-w1k]

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!

[@Regimeshifts]

dont do the coach, do this option tom suggests

[@edithgruber2125]

Which watch do you have? I have a FR 745 and I've done Garmin coach a couple of times but only stuck to it twice to the end when the workouts made sense. I used Greg for 5k and 10k. When I went up to the half marathon plan, the workouts stayed the same and even got slower halfway through the plan. I tried both Greg and Amy. So I ditched it and continued training on my own. I just added an event to my calendar but I didn't get any training suggestions. Maybe my watch is too old for it. I still get the daily suggestion but I don't think that it's race specific.

[@SarahBloomfield-w1k]

@@Regimeshifts oh, me being silly I didn’t realise there was more than one way of getting a program!

[@SarahBloomfield-w1k]

@@edithgruber2125 I’ve got a vivoactive 5, it’s is the lifestyle looking one but thought it still had pretty much all the tech of the more sporty looking ones! Yeah I had a similar thing with the workouts not being very personalised to the goal! I’ll probably just do my own training instead

[@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.

[@MathiasRogvi]

I am working on the 60 min 10k to. Good luck with getting it Tom!

[@thedailyplodder]

Just finished copying Sarah’s 30 days of daily suggested workouts, it’s been great for building my base, now to follow your lead Tom. I want to break 60 mins too 😊

[@hermeticallysealed]

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

[@runningchannel]

hahaha

[@valerieprema9432]

I turned this off. I don't need that kind of negativity in my life. haha

[@Regimeshifts]

@@valerieprema9432 honestly, cheer downer

[@chloebenn5708]

Mine is more helpful, Tells me +2 in warm up, I feel confident, then after, when I check I was -4 the rest of the run 🤷‍♀️

[@AstronautDown]

As a semi-casual runner I must say that GARMIN's suggestions are indeed quite good and they have trained me to a pretty good running condition (5k PB 21m06s, 10k PB 46m01s). That said, GARMIN, if you're reading this, I wish you included some hill workouts in the schedule, because no matter how much I train my hill score--and actual ability to run uphill--remains mediocre at best.

[@fionahancox9316]

Yeah a Tom video, i have just started a Garmin plan for a race in january

[@runningchannel]

Let us know how you get on! 💪

[@Neil_adadthatruns]

I'm using the Garmin daily suggested workout for London marathon 2025. Ive put the event in my watch along with an ambitious pb time. Absolutely loving the training and using the Heart rate instead of pace.

[@runningchannel]

Great idea Neil! How are you feeling about the marathon?

[@Neil_adadthatruns]

@@runningchannel really looking forward to it, ran it this year and enjoyed the atmosphere and experience, now I want to really smash it. Ran 6 marathons and love the challenge and they will always be a challenge, there's no easy marathons hahaha. Really enjoy the simplicity of the Garmin suggested workouts.

[@effendiejohari3744]

great video indeed, i always look out for big size runners video, as it gives me motivation n challenge me to do more

[@mpollo01]

Pew pew pew 😂 I'm so excited to see Tom's progress!

[@tonymayall5039]

Awesome, relatable video. Kudos.👍

[@sailbc]

Tom's comes across as so genuine that even though breaking 60 minutes is not that exciting for me it's very entertaining to watch. Go Tom!

[@runningchannel]

Have you got a goal on the horizon?

[@sailbc]

@@runningchannel 85 minute half at the moment. Not fast, but fast for me and it's about self improvement which TRC is very good at promoting. Keep up the good work!

[@joejack92]

I used the Garmin suggested workouts last year for my first marathon. I love the flexibility of the suggestions and how it adapts if you've had a tough day outside of running. The one down side is that it seems to suggest a lot of runs. I was only running 1-3 times per week before starting, and it immediately wanted me to run 5-6 times per week. My cardio fitness was able to keep up but I felt like I didn't have any time to do all the other things like strength and conditioning. Ended up almost skipping my first marathon because I thought I had a stress fracture 4 weeks prior to the race. Just turned into an extended taper.

[@runningchannel]

So glad you found it useful! And so happy that it didn't turn out to be a stress fracture!

[@SiEffen]

I have been trying the garmin "coaching" from the watch recently too. My observation has been that Garmin doesn't seem to like how I sleep. As a result it repeatedly swaps out the runs for recoveries even though I feel fine. In the end I started swapping out these sessions for ones that actually made sense for the training goal, I genuinely don't know how Garmin was going to get me there otherwise.

[@runningchannel]

That's frustrating! Which watch do you have?

[@SiEffen]

@@runningchannel Garmin 7 Pro

[@tmosh55]

I have the opposite problem. My Garmin will repeatedly say I’m lacking in anaerobic even when I’ve just done intervals. Then it’ll recommend runs that are not possible for my fitness level

[@AndyH2O]

Good work Tom and good luck on hitting your target. Just a note on the Garmin pace recommendations, these aren't always ideal if your running environment includes hills, it's recommended to switch it to a heart rate target rather than a pace target as the Garmin can do that too. I say this as I've been using daily suggestions for nearly a year and I couldn't keep pace on the hills round here, it nearly wiped me out until I switched to HR! All the best.

[@runningchannel]

Thanks for the great advice!

[@emmarunyeard6832]

More Tom please, I adore watching all you speedy peeps but sometimes it can make me feel a little disheartened (my perception NOT T. R. C. driven) seeing somebody who shows so much honest toil is uplifting x

[@jassaljs]

This is very motivating Tom!!

[@runningchannel]

Have you got any runs coming up?

[@jassaljs]

@@runningchannel yes a 10k on 13th and 20th Oct, half on 1st Dec and 19th Jan! My 70th year the plan is to clock at least 70k official runs😎 These are all in India. Planning to do a full in Toronto in 2025🤞

[@DrGruffLes]

We seem pretty similar, I've only just started hitting under 1hr 10k's myself, it was a great target and once you pass it, it feels like you've passed a brick wall, now currently down to just over 55mins. I'm now trying to hit sub 25min 5k's, scrubbing 40 secs is harder that it seems. Good luck Bud, you're definitely being more planned and productive about it than me! :D

[@lmcdo34115]

I’m glad you clarified the outfit at the start of the video 😂

[@runningchannel]

hahaha

[@rayner10]

I did a garmin coach 5k training plan. Went from never running to a 20:56!

[@jennierayner2152]

whoo hoo, i'm also trying to break an hour on the 10K! my last effort was a bit over a minute off! next one is coming up in November, unfortunately we're coming into warmer weather here in Australia, so i also don't want to cook myself. we shall see...

[@fat_vegan_slim]

As a self proclaimed Turtle Runner, I completely understand where Tom is coming from on the feeling like a burden point. But the more I run with other people, the more I now know that we lift each other up and help each other out, more than we hold others back. It's a wonderful feeling when you can embrace it. I know you will have smashed the goal Tom! And even if you didn't, it won't be long before you do ❤🎉

[@runningchannel]

The running community is so lovely and supportive ❤️ Do you go to a running group?

[@fat_vegan_slim]

​@@runningchannel Oh yes! And I would advise anyone to find a local group as well. It's such a great atmosphere. If the first one (or two) don't work for you, try to find one that does. 😊

[@NikoSaario]

Been using 1 years dsw from my fenix. From 0 to 1:58 hm in a year and more to come.

[@HS-fm9kv]

Great vid. Quick question: what about strength and conditioning sessions?

[@deshkanagrikhoon]

No , a fellow runner is never a burden. It is always more enjoyable to run with a fellow runner.

[@endymionsrage]

"I did not get a good night's sleep" - Watch shows: 7h 52m.... while I live on 5-6 hours and a constant quality bad. I do envy your "restless" sleep.

[@LiveYoung0]

Maximize fitness, best PB, how all these videos don't go into Food/Diet : less weight = better PB. strength exercise also will help you run faster.

[@lenkaontherun]

Hmmm, so it's training with a Garmin watch better than with Runna because of the training adjustments reacting to your recovery?

[@qwerty-or1yg]

I just find DSW to have a bit of too many runs per week. I'm used to running three times per week, but with DSW it ends up being more and mileage is higher than usual which is a risk of injury if body isn't adapted

[@breaddinosaur4444]

Tom has more shoes than Kofuzi!

[@jennifermcbroom8471]

What garmin is Tom Using?

[@dizi17]

Thank god for average people . This is a goal I can relate to 🎉

[@MrTLAN3]

Thanks for the video! I have been using a garmin since starting my running journey during that awful 2020 and am now never without it. I am a tad obsessed with seeing all the data. I have been seeing the training suggestions all the time, from when I could barely run 1km to now when I am starting to consider a marathon, but the paces never seem to make sense to me... I usually run around 5min/km which seems pretty comfortable for my natural gait, but my watch constantly suggests I aim for 6 mins/km or even slower. Does anybody have any clues as to what is going on here? I know doing longer, slower runs can be good but dropping a whole minute seems rather extreme. Thanks!

[@iggalan]

The point of the daily suggested workouts making you to run slow is that when there is a hard session you will be ready for it. It’s much more productive doing many easy runs and one really hard, than doing many not-hard-but-not-easy runs through the week.

[@MrTLAN3]

@@iggalan thanks for the insight 👍🏼

[@robertbuccigrossi5200]

I am 14 weeks into a 29 week Marathon training session using my Garmin Forerunner 265 with the automated event-based coaching. One thing I noticed is that my pace zones have not changed. Should they? My marathon goal is 19 minutes faster than my previous event, so I expected the watch to pick up the pace as I progressed through the training. Any ideas? One potential suggestion is to change from pace to HR-based training (though I prefer pace-based training). I did set my threshold HR manually, and I can't seem to undo that to let the watch determine my threshold rate... Edit: After posting this I realize that my “threshold” runs are at my goal marathon pace (what I would call “tempo” runs). So maybe this is all part of its plan :)

[@robertbuccigrossi5200]

For the curious, I chatted to Garmin support who dove through the data. My threshold runs and my long runs are continuing to increase in length based upon where I am in the plan (the "Build" phase). I've got a month and a half until the "Peak" phase... yay!)

[@yaujiawen2544]

I’m using the garmin coach instead. With my average sleep of 4-5 hours due to my work I don’t think garmin suggestions are going to allow me to speed up like ever 🤣

[@Corgimoo359]

I recently used the Garmin Coach from my watch for half marathon training. I found that it set the Easy runs a little too fast to hit zone 2 for most of it, and also none of the sessions were more than about 12.5km. It didn't get me anywhere near the times that I had been achieving over the last couple of years. This was using an older and more basic watch (Forerunner 245), don't know if that has anything to do with it.

[@edithgruber2125]

Same, I have the 745 and working with Garmin coach meant that I always had to select a goal a bit slower than what I actually wanted to make the easy runs easy and then go harder on the workouts. Also, in the half marathon plans, the mile time trial in the middle of the plan reset my goal so all workouts were slower than before. I ditched it and trained on my own for the half to get a PB. I think Tom uses the new race widget that had been available since the X55 series, the X45 don't have it yet.

[@enricsangranavarro2136]

That feeling when Tom says he is a bit of a burden but was running faster than you during the track session :(

[@Danirio96]

Almost 8 hours but still restless is something. What you doing Sarah?

[@25hayward]

The question is garmin or runna?

[@badterry]

bad night sleep - 79 sleep score 😭 if i get average 79 for a week id be happy

[@HannahDonnelly-iz9dx]

When’s the race video coming out??

[@runningchannel]

very soon!

[@whitehorsebricks2670]

Germin's recovery recommendations are terrible. As an example I cycled 1/2 hour to parkrun on Saturday, when I got there my Garmin said 19 hours recovery recommended. Did the run and rode home again. After that extra load, Garmin then though I needed 12 hours recovery.

[@anti-cheaterchannels2153]

Didnt tom used to have a moustache?

[@daviddivad777]

a cool, a 10 minute advertisement

[@H8zell]

The Ad Channel

[@runningchannel]

Sorry you feel that way

[@Mike12849]

Hate this type of attitude. Do you just expect to keep getting free videos, podcasts and content without any trade off whatsoever? With respect, if you don’t like it, don’t watch it.

[@leonkinss]

it tells directly that this is a direct ad. expectations are met, why bother? but to be honest, Garmin predictions are sorely or hrv, which is bad in Garmin, sleep schedule doesn't have any advanced logic, it's not a health tracker, it's an activity tracker, hate Garmin when it tells that I'm peaking when I'm sick , it still keeps telling go, run your best run your form is great, and you had like 4h of sleep because of fever