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.
When you begin, it automatically starts with a warm-up and the intervals do not begin until you press the LAP button.
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.
The little running man helps to indicate that an interval is in progress.
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.