6
5. Press UP or BACK , or wait about eight seconds to return to the running Chronograph
display.
6. Press MAIN to pause the workout. Press MAIN or tap to resume, or press DOWN to
SAVE or DISCARD the workout data.
USING TARGET TIMES
The watch's Target Time feature lets you set a target pace and optional target distance for your
workout. When you take lap splits, the watch then sounds an alert and shows whether you are on,
ahead of, or behind your target pace. Use this feature in a workout or a race to make sure you stay
on your target pace.
1. Press MAIN to open the main menu, then use DOWN and MAIN to select SETUP >
TRG TIME.
2. Use UP , DOWN , and MAIN to select, enable, and set TRG PACE (target pace),
RANGE (+/- tolerance in the target pace), and TRG DIST (optional target distance).
NOTE: When target pace and target distance are entered, the watch displays the resulting total
expected finish time for the workout as TRG TOTAL FINISH.
USING THE EAT OR DRINK TIMER
Use the watch's Eat Timer or Drink Timer to remind yourself to eat or drink a specific period after
you begin a workout.
1. Press MAIN to open the main menu, then use DOWN and MAIN to select SETUP >
SYSTEM > EAT TIMER or DRINK TMR.
2. Press UP or DOWN to select ON. Press MAIN to select.
3. Use UP , DOWN , and MAIN to set the timer.
RUN/WALK TRAINING WITH INTERVALS
BENEFITS OF INTERVAL TRAINING
Interval workouts are powerful tools for targeting and training to improve running speed,
endurance, and threshold. Periods of heavy activity such as running interspersed with recovery
periods of lesser activity such as walking help you train longer and more intensely. Combining
aerobic and anaerobic activity in this way helps you:
• Target workouts for improving speed, cardiovascular and muscular endurance, and other
qualities.
• Improve your body’s processing of lactic acid.
• Reduce the risk of injury.
For best results, set up your interval workouts to train for a specific quality:
• To train for endurance, you might set up a classic 1-mile repeat workout: three or four
repetitions of a 1-mile interval at about half-marathon pace, each followed by a 1/4-mile walking
recovery.
• To train for speed, you might run sets of 4 x 400m: run a fast 400m interval at slightly more
than race pace, followed by a 2-minute slow jog recovery, and repeat both intervals four times.
• To train for speed
and
endurance, consider the fartlek workout ("speed play" in Swedish),
which combines periods of fast and slow running.
For details, see http://ironman.timex.com/fartleks-a-clever-and-fun-way-to-do-speedwork.
Your watch's interval timer can track times and distances for two workouts of up to eight intervals
each. Each interval can be repeated up to 99 times.
SETTING UP AN INTERVAL WORKOUT
1. Press MAIN to open the main menu, then use DOWN and MAIN to select
INTERVALS.
