Garmin, world leader in satellite nav... > Fitness > Garmin's Virtual Coach > Training Plans

Download Forerunner 405 Training Plans

Garmin Fitness

Your Forerunner already tells you how far and how fast you are going – essential data to get you on track to being your best, whether you’re a beginner, intermediate or advanced runner.

Using the plans provided by the Virtual Coach, your Forerunner can now guide you through your schedule, keeping your mind motivated and your body on course to meet your goal. Lap-by-lap, Forerunner will tell you how far and how fast you need to be running, and crucially, whether you need to speed up or slow down. With Forerunner focusing on the detail, you can focus on the run.

Getting started

The Garmin Fitness training site will support your progress and help you get the most from your Forerunner sports watch. With training plans, user tips and ideas and updates for every stage of your race preparation, make Garmin Fitness an essential reference for your workouts.

We’re starting out with 12 week 10k plans for Forerunner 305 and 405 users, but check back regularly for new training plans, ideas, updates and advice. And, of course, any feedback is welcome.

Training plans

Take your pick from our collection of 12-week training plans to download and follow with your Forerunner Virtual Coach. Whether you are a beginner, intermediate or advanced, you’ll find a tailored workout to inspire and motivate you to a better run.

Choosing your plan

Each training plan has been designed to spur you on and support your preparations for race fitness in the crucial 12-week run-up. Select the plan that best meets your fitness level and be realistic about your abilities. If in doubt, choose a lower-level programme – you can always transfer if you find you’re ready for a bigger challenge.

Firstly check out the PDF documents detailing the plans. Once you're happy with one, you can then download the training file.

PDF Plan Outlines:

Download Plans:

Beginner week 1-4 10k workout (right click and save as)
Beginner week 5-8 10k workout (right click and save as)
Beginner week 9-12 10k workout (right click and save as)
Intermediate 10k workout (right click and save as)
Advanced 10k workout (right click and save as)

Downloading your plan

Follow these simple steps and kick-start your quest for race fitness:

Right-click a training plan and save the file to your computer.
Check the Training Center software is loaded onto your computer. If it isn’t, click here to download.
Open Training Center and click ‘File’, ‘Import workouts’.
Your training schedule will appear at the left-hand side of the ‘Workouts’ section.
The workouts are named according to the week and the day for which they are scheduled. For example, wk1session1 will be the first session of the first week of your training plan.
Simply drag and drop each workout onto your allocated day in the calendar. Then click ‘Send to device’ and you’re ready to run!

Follow your plan

For the Forerunner 305