In my last few races (5K and 8K) and at the start of my training, my paces were all over the place. I'd recently purchased a Garmin Forerunner 210 at Playmakers and hoped that I could use it to help with pacing and my training. This will not be a review of the Garmin FR210. For an amazingly thorough review, check out DC Rainmaker (here). Once I was able to hold a steady pace, the LT and speed work workouts began. Here's a typical workout.
1 mile warm-up (10:10-10:20 pace); 3 x .5 @ 9:10 pace with .25 recovery job in between; 1 mile cool down
Translation: 1 mile warm-up followed by 3 intervals where I hold a 9:10 min pace with a 1/4 mile recovery jog after each interval. My Garmin FR210 has made these workouts so much more doable and, dare I say, fun. It's also incredibly easy to set up. Here's how I do it.
Step 11:When you begin, it automatically starts with a warm-up and the intervals do not begin until you press the LAP button. | Step 12:Once the LAP button is pressed, the first interval will begin. You'll be prompted with beeping and a notification as to which interval you're on and how much time is remaining in that interval. |
Step 13:The little running man helps to indicate that an interval is in progress. Step 15: | Step 14:Once the speed interval is complete (after .5 miles) the recovery period will automatically start. You'll be alerted by a beeping sound and visually with the little running man now appearing to be resting with his hands on his knees. Step 16: |