Three years ago, Nguyen Thanh Phong, a marketing employee in Ho Chi Minh City, embarked on a self-training journey to conquer the 21km distance. Being generally fit and accustomed to short-distance runs, Phong confidently assumed he could reach the half-marathon milestone within three months. He consulted a sub 2:30 training plan online, a demanding schedule of 4 sessions per week. Initially, his weekly mileage was around 20km, sometimes increasing to 30km.

He believed this plan was sound and widely adopted by other runners, making it a suitable choice. However, problems arose after just two weeks when he attempted a 5km run at a 6:30 pace. His body felt exhausted, his legs shaky, and his heart rate soared, as he was used to easier runs. After that session, he realized the online plan, while theoretically correct, couldn't be applied rigidly.

"I overlooked the importance of assessing my physical condition and adjusting the plan accordingly," the 29-year-old runner said. Following this experience, he sought a more scientific approach and joined a running club with a coach for proper guidance.

A runner checks their body's condition using data from their watch. Photo: Garmin

A runner checks their body's condition using data from their watch. Photo: Garmin

A 2021 study by Whoop, in collaboration with Outside, indicated that runners who adapted their training plans based on individual fitness and recovery rates had a 32.4% lower injury rate compared to those following fixed plans. This highlights the importance of personalized training plans for maintaining effectiveness and preventing overload. Without proper adjustments, runners risk increased injuries and negative mental experiences, potentially leading to early abandonment of their goals.

As a result, more runners are joining structured running clubs offering scientific guidance and suitable training environments. A prime example is the Garmin Run Club (GRC). Unlike many conventional clubs, GRC operates with a structured, diverse schedule of regular training sessions. These include technique drills, interval training, tempo runs, and long runs, all under the direct supervision of professional coaches.

GRC runners participate in training sessions with a coach. Photo: Garmin

GRC runners participate in training sessions with a coach. Photo: Garmin

However, not everyone can consistently attend club sessions. For busy runners or those desiring a constant "personal coach," Garmin Coach offers a solution. Integrated into most Garmin watches, this feature helps runners of all levels, from beginners to seasoned athletes, create personalized training plans.

Runners can set specific goals, such as completing a 5K, 10K, or half-marathon within a desired timeframe, and choose a professional coach for virtual guidance. Based on individual fitness data and available time, Garmin Coach designs a suitable training plan and automatically adjusts the difficulty based on actual performance, ensuring progress without overtraining. The feature also records and synchronizes health data like heart rate, VO2 max, sleep patterns, and recovery ability, enabling runners to understand their bodies and maintain optimal performance. As race day approaches, Garmin Coach intelligently reduces training load to optimize performance. Beyond running, it supports cycling, walking, and triathlons.

Hoang Minh, a runner in Hanoi, began using this feature in April, aiming to run the 10km race at the VnExpress Marathon Libera Nha Trang. After 10 weeks, he saw significant improvements in fitness, a more stable heart rate, and a reduction in his average kilometer time by 45 seconds. With his current fitness level, he aims to complete the 10km in 1 hour and 10 minutes.

The Garmin Coach feature. Photo: Garmin

The Garmin Coach feature. Photo: Garmin

"Garmin Coach is like a real-life training companion. I can even choose my favorite virtual coach to follow me throughout the process. Every morning, seeing the training schedule on my watch, I know exactly what to do, confident that the plan is personalized to my abilities," Hoang Minh shared.

While technology and community provide support, the decisive factor remains persistence and enjoyment in every stride. Guided by a plan like Garmin Coach or the community support of the Garmin Run Club, runners can find the motivation to accumulate mileage, conquer their goals, and progress daily.

Hoai Phuong