User Manual

Training 7
from Garmin Connect, you must have a Garmin
Connect account (Garmin Connect, page25), and you
must pair the Forerunner device with a compatible
smartphone.
1 From the Garmin Connect app, select or .
2 Select Training > Training Plans.
3 Select and schedule a training plan.
4 Follow the on-screen instructions.
5 Review the training plan in your calendar.
Adaptive Training Plans
Your Garmin Connect account has an adaptive training
plan and Garmin
®
coach to fit your training goals. For
example, you can answer a few questions and find
a plan to help you complete a 5 km race. The plan
adjusts to your current level of fitness, coaching and
schedule preferences, and race date. When you start a
plan, the Garmin Coach widget is added to the widget
loop on your Forerunner device.
Starting Today’s Workout
After you send a Garmin Coach training plan to your
device, the Garmin Coach widget appears in your
widget loop.
1 From the watch face, select UP or DOWN to view
the Garmin Coach widget.
If a workout for this activity is scheduled for today,
the device shows the workout name and prompts
you to start it.
2 Select START.
3 Select View to view the workout steps (optional).
4 Select Do Workout.
5 Follow the on-screen instructions.
Interval Workouts
You can create interval workouts based on distance or
time. The device saves your custom interval workout
until you create another interval workout. You can use
open intervals for track workouts and when you are
running a known distance.
Creating an Interval Workout
1 From the watch face, select START.
2 Select an activity.
3 Hold UP.
4 Select Training > Intervals > Edit > Interval > Type.
5 Select Distance, Time, or Open.
TIP: You can create an open-ended interval by
selecting the Open option.
6 If necessary, select Duration, enter a distance or
time interval value for the workout, and select .
7 Select BACK.
8 Select Rest > Type.
9 Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the
rest interval, and select .
11 Select BACK.
12 Select one or more options:
• To set the number of repetitions, select Repeat.
• To add an open-ended warm up to your workout,
select Warm Up > On.
• To add an open-ended cool down to your
workout, select Cool Down > On.
Starting an Interval Workout
1 From the watch face, select START.
2 Select an activity.
3 Hold UP.
4 Select Training > Intervals > Do Workout.
5 Select START to start the timer.
6 When your interval workout has a warm up, select
BACK to begin the first interval.
7 Follow the on-screen instructions.
After you complete all of the intervals, a message
appears.
Stopping an Interval Workout
y At any time, select BACK to stop the current
interval or rest period and transition to the next
interval or rest period.
y After all intervals and rest periods are complete,
select BACK to end the interval workout and
transition to a timer that can be used for cool
down.
y At any time, select STOP to stop the timer. You can
resume the timer or end the interval workout.
Using Virtual Partner
The Virtual Partner feature is a training tool designed
to help you meet your goals. You can set a pace for the
Virtual Partner and race against it.
NOTE: This feature is not available for all activities.
1 From the watch face, select START.
2 Select an activity.
3 Hold UP.
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Start your activity (Starting an Activity, page3).
8 Select UP or DOWN to scroll to the Virtual Partner
screen and see who is leading.