We’re not always lucky enough to have a coach shouting splits as we bound around the track.
But with the right settings activated on our GPS running watches, we can get pretty close to simulating the effect – instead of a few encouraging words, we’ll have to make do with a bleep, but it will do.
And you don’t need an expensive watch to get the huge benefits of a highly structured workout – almost every watch will have the specifications needed.
Here, we’ll run through a few settings that will help you take you running to the next level.
Creating a workout on the fly
Sometimes you’ll just get inspiration to do a workout without warning, so this simple feature is one of the most powerful functions. It enables you to create highly structured interval sessions on the fly as opposed to having to use the mobile app to create a more complex pyramid workout, for example.
The best use of this function is to keep recovery times tight during a workout. You can leave the interval open – meaning it starts and stops when you press the lap button – but put the rest period as a specific time.
I find this especially helpful if trying to bash out a load of track reps. This setting is ideal for a round-the-clock workout, where you run 400m, float recovery 100m in 60 seconds and repeat.
The goal is the complete several full circuits of the track – between three or, if you’re feeling particularly strong, four. That gives you 12 or 16 400m efforts off 60 second recovery – a beast maker.
How to set it up:
Menu ➡ Training ➡ Intervals ➡ Edit ➡ Create Time / Distance / Open
Set alerts to hit your track training or race schedule
Racing or training on a 400m track is all about consistency. You’ve removed variables such as gradient, terrain, surface so you’re able to focus purely on the effort of running at your limit.
Your running watch can help you maintain that constant effort. A subtle alert at a specific time will tell you if you’re ahead or below your target pace.
We’ve recently seen top events incorporate illuminated tracks to give a visual queue if the runner is on world record pace. Well, if you have an alert set up you can achieve a similar audio signal.
How to set it up:
Menu ➡ Activity Settings ➡ Alerts
If you’re doing 400m reps you could have this primed to go off at any target pace, but I like it to ping every 200m or 400m depending on intensity I’m aiming for.
So, if you’re doing flat out 400ms and aiming for 60 seconds, set the alerts for 30seconds, so you’ll know at the halfway mark (200m) if you’re up or down on your goal.
Auto-lap keeps you on target in races
This is ideal for road race events where it’s easy to lose track of your pace. I usually set this to auto lap every 1,000m.
In a five or 10k, this prompts are just frequent enough to give you a handy reminder to step on it or back off, without being an annoyance.
Your training should tell you what’s realistic. If you’re aiming for a 15minute 5km, then auto lap every 1km and you should be aiming to hit 3mins.
How to set it up:
Menu ➡ Activity Settings ➡ Laps ➡ On ➡ Distance 1.00km
Pyramids for the win: using your app for complex workouts
Sometimes, you need to mix things up in training – adding speed or distance changes to simulate races, intensify the workout as fatigue builds or reduce the burden as the lactic builds.
This is where the app comes in handy. Most interfaces are user-friendly, but require a few steps.
Some of the most effective pyramids or reducing intervals are easy to input and save for any time you’re feeling the urge.
I prefer to keep the effort open and the rest a set time – that keeps your recovery honest but allows some flexibility to have a good or bad day.
I’ll often use this when doing 200, 300, 400, 500, 600, 500, 400, 300, 200 workouts (or a variation of that).
This function is also really valuable if you’re on the road and trying to hit a specific set of paced intervals, for example, this workout: 3km at 10km race pace, 2km at 5km, 1km at 3km pace. Set it up before you hit the road and that one less thing to think about.
When you’re on the limit in training, having to think about details of the session can be a distraction you don’t need.
Now you can switch your brain off and just listen to the watch.
