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RUN/WALK TRAINING WITH INTERVALS
BENEFITS OF INTERVAL TRAINING
Your watch features an Interval mode that can track times or distances for up 99 repetitions of one
or two intervals.
Interval workouts are powerful tools for targeting and training to improve running speed,
endurance, and threshold. Periods of heavy activity such as running interspersed with recovery
periods of lesser activity such as walking help you train longer and more intensely. Combining
aerobic and anaerobic activity in this way helps you:
• Target workouts for improving speed, cardiovascular and muscular endurance, and other
qualities.
• Improve your body’s processing of lactic acid.
• Reduce the risk of injury.
For best results, set up your interval workouts to train for a specific quality, such as in the following
examples.
EXAMPLE ENDURANCE WORKOUT
To train for endurance, you might set up a classic 1-mile repeat workout: three or four repetitions of
a 1-mile interval at about half-marathon pace, each followed by a 1-minute walking recovery.
EXAMPLE SPEED WORKOUT
To train for speed, you might run sets of 4 x 400m: run a fast 400m interval at slightly more than
race pace, followed by a 2-minute slow jog recovery, then repeat both intervals four times.
SETTING UP AN INTERVAL WORKOUT
1. From the main menu, select SETTINGS > INTERVALS.
2. Select INT 1.
3. Select a name for the interval: RUN, WALK, HARD, EASY, FAST, or SLOW.
4. Select to end the interval after a specified DISTANCE or a specified TIME.
NOTE: All distance-based intervals require GPS. You can mix distance- and time-based intervals
in the same workout.
5. Repeat steps 2 through 4 for INT 2.
STARTING AN INTERVAL WORKOUT
1. From the main menu, select WORKOUT > INTERVALS.
NOTE: If a message states that memory is nearly full, choose OVERWRITE to write the new
workout over the oldest workout in memory, or choose DELETE ALL to remove all
workouts from memory.
2. Press
↵
to confirm the displayed settings. The watch then automatically searches for GPS, and
shows GPS READY when a fix is made.
TIP: To acquire GPS more quickly, move away from tall buildings and trees, and stand still.
3. From GPS READY, select START to begin timing the workout.
4. During your workout, press
to see the elapsed time and total distance.
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