Ready to head out? Choose the workout/run function by pressing the mode button (1). Then, right before you stride, simply select start/go.
Check in. In the main screen view (2), you'll see your current pace (in minutes per mile) and how far you've traveled. In our workout plan below, your warm-up pace should be between 17:09 and 10:55 per mile.
Clock it. When you've finished (at 31 minutes for our plan), press stop (4). The screen will display a summary of your run. Then sync your watch with your computer to store your workout's data.
The Running Plan
Coach Lizzie Brenkus designed this accelerating run so you can follow along using the pacing gadget on your wrist.
|0:00 to 3:00||Warm up: Do a brisk walk or light jog at 3.5 to 5.5 mile per hour (17:09- to 10:55-per-mile pace), depending on your fitness level.|
|3:00 to 5:00||Ramp up: Increase your speed slightly every 30 to 45 seconds (4.0 to 6.5 mph/15:00- to 9:14-per-mile pace).|
|5:00 to 10:00||Gradually speed up: Continue increasing speed every 1 to 2 minutes (4.3 to 7.0 mph/13:57- to 8:34-per-mile pace).|
|10:00 to 25:00||Push yourself: Run at a steady pace that you can sustain (5.5 to 7.5 mph/10:55- to 8:00-per-mile pace).|
|25:00 to 28:00||Finish strong: Run fast; speed up if you can (5.6 to 8.0 mph/10:43- to 7:30-per-mile pace).|
|28:00 to 31:00||Cool down: Walk it out (2.0 to 3.0 mph/30:00- to 20:00-per-mile pace).|