I have been using the interval mode on my Garmin quite a bit recently since I haven’t been doing traditional speed work on the track.
On the track I find it easiest to just hit lap after I have gone a certain distance and typically don’t set my watch up for interval mode.
Lately though, I have been doing intervals based on time, which can be tricky if you don’t have your watch set up right. I would rather not be looking at my watch every 2 seconds during a timed interval, so instead I have the watch do the work for me!
Tuesday morning’s workout was a perfect example:
15 x 1 min @ 5k pace, 1 min easy
In other words: run at 5k pace for 1 minute, run easy for 1 minute, do that 15 times.
How I set up my Garmin:
**This is for a Garmin Forerunner 205 and also will work with a 305. I don’t know how to do this for the other Garmins!
Mode – then scroll onto Training – Enter
Scroll to Workouts – Enter
Scroll to Interval – Enter
The choose which method you want to use based on your workout and hit Enter.
Dist/Rest Time .5 miles @ 5k pace, 2 minutes easy/rest
Dist/Rest Dist .5 miles @ 5k pace, .25 miles easy/rest
Time/Rest Time 1 minute @ 5k pace, 1 minute easy/rest
Time/Rest Dist 1 minute @ 5k pace, .1 mile easy/rest
Then scroll through and set the options for your workout by hitting enter on each field and choosing your options.
If you want to include your warm up/cool down into one workout with the intervals, then when you scroll down and are over warmup & cooldown, press enter to select it. Once you are done with your warm up, you just hit lap to go into interval mode. I typically just do my warm up on its own and set the watch up for my intervals.
When you are ready, scroll down until Done is highlighted and hit Enter and the interval screen will come up.
This tells you how much time or distance you have left in your current interval and how many intervals you have left.
I typically change my screen over to “current lap” (how I have my Garmin set up) by scrolling through with the arrows, in order to see what pace I am running each interval at.
While running your intervals the watch will start to beep at you as you are getting close to the end. This does not mean stop! Make sure to wait until the big beep at the end that sounds different from the rest. It will beep at you 5 times before the last one saying the interval is over. This is the case for both the hard and rest sections.
Do you ever use interval mode on your Garmin or do you just wing it and hit lap?