Have you ever spent half your tempo or interval run checking your watch for how long you have until the next step, or check to see if you are in the right “zone”? Many sport watches now have a feature to set the watch to tell you, so instead of concentrating on the time and pace you are hitting, you can think of…well, anything else.
In the video, you’ll see how I created a Tempo run step by step. But this is only one example of what the device can do. You can set run, bike, swim, or even custom workouts like stair climbing or rowing.
With all of these options, though, it can get confusing, so when just starting out, play with the settings. Even if you have an easy maintenance run, program for time or distance and set different steps just to mix it up a bit. Build different variations on the same concept. Here are a few examples of different workout types:
Pyramid workouts start easy, then step up harder and harder, then step back down. For example after a warm up, step up your pace by 15-30 seconds every minute for 5 minutes, then take a recovery minute. Repeat 3-4 times. Cool Down.
Tempo runs are consistently faster after a warmup. After an easy 10 minute warmup, increase your pace to increase your heart rate up into zone 3 for 1 mile. Take a short recovery jog and repeat (see the video for how I do that), then
Cool Down.
Interval workouts repeat the same alternating intensity with a recovery period for several repeats. After a warm up, Run hard for 1 minute, take a 2 minute recovery jog and repeat 4-8 times. Cool down.
If you play with the settings of pace, distance, and heart rate, you will start to see what works for you and what doesn’t. Use the notes feature in Garmin Connect to make those notes. If you are a Galloway runner, you can set your run/walk interval exactly the same way using the “Add a repeat” feature.
Even if you don’t have anything specific on your plan, this is a fun exercise to mix it up.
If you have a tendency to work too hard or not hard enough, set your runs for a range (pace or heart rate) in which you want to stay. If you stray outside of that range during your workout your watch will let you know and you can adjust accordingly.
If you are stuck inside on the treadmill and want to beat the boredom, check out this Runner’s World article.
The information contained here is for general information purposes only. Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.
