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Basic endurance training is for improving aerobic capacity and impact tolerance. Such runs occur at 60-75% maximal heart rate, depending on the runner’s experience and level. At least one long basic endurance run should be included in your weekly schedule. They can also be shorter in duration. Such recovery runs last typically 30-45 minutes. Training should increase gradually throughout the basic endurance period (base 1 and base 2). At the transitional phase, general endurance training is reduced and once your main goal is in sight, reduce training even further. During taper time, basic endurance sessions are typically for recovery only.

Speed sessions are slightly faster than basic endurance training, and can either be even-paced or intervals. Heart rate levels during speed training should be around 75-85% maximum heart rate. Even-paced sessions last typically 20-60 minutes, while intervals are between 4 and 15 minutes (e.g. 4×8min/5min recovery, or in kilometers 4×2km/1km recovery). During speed training, breathing is accelerated, but only during anaerobic endurance training does breathing rhythm peak. Developing speed is important when training for a marathon, for example, since part of the marathon is actually run at speed training pace. Include 1 or 2 speed sessions in your weekly schedule.

Interval training is a good choice when you first start working on speed, since it’s easier to keep up a good pace during short repeats and exertion levels are not too high. As you progress, you can add even-paced runs to your schedule. Long, even-paced intervals are recommended for marathon runners (e.g. 3×20min at 80% maximum heart rate, alternate with 10 min light jog at 60%). Cut back on speed training during transition and tapering, when you replace some of the hard sessions with actual racing.

Anaerobic endurance training is generally very hard interval work, aimed at maximizing racing performance and oxygen uptake capacity. To make sure lactic acid levels remain at a manageable level, run at just below full speed, in other words at 90-95% maximum heart rate. It’s advisable to run at the higher end only during the last repeat. Aim to increase speed with every repeat. A session can comprise 5×3min with 5min recovery jog.

For a goal-oriented active runner, including anaerobic endurance training 2-3 times a month is advisable. Training should begin at base 2 and intensify gradually through transition and tapering. Some runs should be even-paced. When tapering, training includes anaerobic endurance and speed work, as well as basic endurance and recovery.

For an active runner, sprint training is fast-paced interval training at 90-100% maximum heart rate. Repeats last 45-90 seconds. Recover for around 5 minutes. Example: 8×60seconds 95% maximum heart rate + 5min recovery walk. Do sprint work during transition and tapering periods. Training frequency is at about 2 times/month.

At this time, Garmin Connect supports the following fitness devices:

Forerunner 310XT
Forerunner 405
Forerunner 405CX
Forerunner 305
Forerunner 205
Forerunner 301
Forerunner 201
FR 60
ForeRunner 50
Edge 705
Edge 605
Edge 305
Edge 205

To register your device, you must first create a myGarmin account. Visit the myGarmin page and select create new account under the sign in information. Once your account is created, or if you already have an existing myGarmin account, follow these steps to register your device:

Login to your myGarmin account
Select the Register option under myProducts
Select the product type you are registering
Enter the serial number if Garmin device was selected and hit next (enter the requested information if another product type was selected)

Click on the link to download and install the Garmin Communicator Plugin (skip to step 7 if the Communicator Plugin is already installed)
Repeat steps 1 through 4 to continue with your registration

Follow the on screen prompts to complete the registration process

Your unit is now registered in your myGarmin account. You can view your device(s) any time you login to your account by selecting View your Registered Products on the Home tab or by selecting the myProducts tab.