How to Program a Watch for Run/Walk Interval Training
Interval training provides a great mix of speed and endurance running, but knowing when to quit one and switch to the other requires some help. Interval training watches provide a great tool for this purpose, but your success depends on whether or not you know how to program the watch for your training. Programming an interval training timer requires only a few basic steps.
- Difficulty:
- Moderately Easy
Instructions
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1
Select the setup screen by pressing the appropriate button on your watch and select the "Set Timer" option. The button to press should say "Setup" or something similar.
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2
Choose the number of intervals. For a simple run/walk program, you only need one interval. You can use the rest period as your second interval. If you need a rest period between rounds, select the option for two intervals. After entering the number of intervals, press the button to move to the next field.
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3
Enter your Interval One time length for the first run interval and tap the proper button to move to the next field. Enter an interval time length for Interval Two, if necessary. Otherwise, the next field will be the rest period.
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4
Enter your rest time, which is actually your walk time, and tap the button to move to the next field.
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5
Enter the number of interval rounds for these interval times.
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6
Select the sound menu by pressing the "Options" button. Choose which sound you want your watch to make and tap the "Timer" button to move to the save tab.
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7
Select the "Save" option, name your interval at the prompt using the up/down arrows on the watch and save it for future use.
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8
Repeat the process if you plan to do an interval run/walk with different time lengths. Remember to save a second interval training routine under a different name.
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1
Tips & Warnings
Most watches allow you to edit the programmed routine. You can use this option to adjust the length of your intervals.
Some high-tech watches allow you to program them by connecting them to a computer via USB.
Select an alarm that you can hear and make sure your volume is loud enough to be heard during your run.
If you do not know how many intervals you will perform, set the number high enough to accommodate your needs.
Some interval training watches only allow you to set your time for whole minutes.
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