YOUR RUNNING PLAN — STRAIGHT ON YOUR GARMIN.
From 10K to marathon: your plan arrives on your watch with heart rate target ranges from your zones. After every run you see whether your intervals were on target — and the next block builds on it.
Running with Garmin: what you get
Straight to your watch
Your running sessions for the next 7 days sync via Garmin Connect™ — no USB, no files.
Target ranges from your zones
Your watch guides you through every interval — with ranges from your plan, not from generic presets.
A check after every session
Time in zones, measured load and every interval against its target — the next block builds on it.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
How your plan gets to your watch
- 1
Set your goal
Enter your race, its date and the days you can train. Summitflow Pace turns that into a periodised plan based on the polarised 80/20 model.
- 2
Connect Garmin Connect™
Under Settings → Connections, sign in with your Garmin account and confirm access — a one-off step that takes a minute.
- 3
Workouts land on your watch
The sessions for the next 7 days appear automatically in your Garmin Connect calendar and sync to your watch — with target ranges from your zones.
- 4
Train, and the plan adapts
Once your watch syncs, the session comes back: time in zones, load and an interval-by-interval check. Sleep and HRV feed into your recovery — and the plan responds.
Example: what a session looks like on your watch
Threshold 5 × 6 min- 15 min warm-up (Z1–Z2)
- 5 × 6 min Z4 with 2 min jog recovery
- 10 min cool-down (Z1)
What lands on your Garmin
- Running
- Structured runs with heart rate target ranges from your zones — warm-up, intervals with recoveries as a repeat block, cool-down.
- Cycling
- Power target ranges from your FTP (no FTP: heart rate). Works on Garmin watches and Edge bike computers that support Garmin Connect workouts.
- Swimming
- The structure of the session for the pool — without target ranges, because Garmin doesn’t support primary targets for swim workouts.
- Strength & Hyrox
- Exercises as individual steps that you advance with the lap button — with sets and reps in the step text.
- Brick (bike + run)
- Two separate workouts on the same day — bike first, then run.
What comes back
- Completed sessions
- Matched automatically to the planned workout and marked as done — with your device as the source (“Garmin Forerunner 965”).
- Time in your zones
- From your watch’s second-by-second data — and the measured load instead of an estimate based on average heart rate.
- Interval check
- For workouts Summitflow Pace sent to your watch: every interval against its target range — on target, too hard or too easy.
- Sleep, HRV, resting HR
- Compared with your personal baseline. If your recovery is clearly low one morning, the hard session is swapped with the next easy one.
- 80/20 distribution
- Your weekly recap shows how much time you really spent easy, in the grey zone and hard.
Garmin shares data from the moment you connect — earlier activities are not imported.
Standard plan or adaptive plan?
| Off-the-shelf standard plan | Summitflow Pace | |
|---|---|---|
| Adaptation | Fixed sequence, little response to missed sessions | Adapts to how you train, how you recover and your life |
| Sports | Usually one sport per plan | Triathlon, duathlon, Hyrox, OCR, running, cycling — combined, too |
| Methodology | Generic templates | Polarised 80/20, 4-week blocks, taper — sports-science based |
| Strength & stations | Rarely included | Strength and Hyrox sessions in your weekly plan, as steps on your watch |
| Questions | — | An AI Coach that knows your plan and your data |
Frequently asked questions
Does the marathon plan work with my Forerunner?
Yes — any Forerunner that supports Garmin Connect workouts plays your runs as structured sessions. The watch guides you through every interval with a heart rate target range.
Are pace or heart rate targets used?
Heart rate ranges from your zones (lab test or HRmax). That keeps the intensity right even in heat, wind or on hilly routes.
What about easy runs?
They land on your watch as a workout too — with a Z2 range, so you don’t drift into the grey zone without noticing. That’s exactly what the 80/20 analysis shows you later.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Summitflow Pace is not a Garmin product and is not sponsored by Garmin.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
Available in your browser, on iOS and Android — one subscription, every platform.
