interval session on garmin 405

Also, I tend not to set speed-zones / HR-zones for advanced workouts, preferring to just establish my pace by looking at the watch. I find the functionality for speed/pace/HR zones quite flakey. So I don't set a target for the particular step at all. It'll be more difficult to get 200m intervals right, but I guess you'll get used to it. What event are you training for?

jfh wrote: »

Hi all,
I'm hoping someone could enlighten me on how to import an interval session to the 405. I'm following a plan on runireland by seb locteau;
so an example session might be the following
W-up 3km easy
6X200m in 47secs Recovering 200m easy (simulate pace 3.55)
4X400 in 1min35 Recovering 400m easy (simulate pace 3.57)
C-down : 3km easy
(Target over all pace 3min59)

usually i set up the first interval session, finish it and then reset the watch and set up the next interval session.
is there a easier way to import the complete session and just "obey" the watch?
thanks for any help

Can you set this up on the 310xt also??

Krusty_Clown wrote: »

Is that question for me, JHB or the ManU fan?
Garmin added support in Training Centre for the 310xt some time ago and a quick search in the user manual for the word 'advanced' does find one reference in the appendix, but it points to 'custom' workouts, which seems to mirror the exact same functionality as you would get in Training Centre. So I would suggest giving it a try. It does look like you can create these directly on the watch though (which you can't do on the 405).

Thanks Krusty. Only got mine 2 weeks ago in the States and still playing about with it.

jfh wrote: »

i use the garmin connect alright, when i tried to install the training centre, ran into problems. i'll try your suggestions when i get home later.
so just to confirm, you set a pace to complete the 200m in(2.55 min KM), rather than doing it in a set time(47 sec).

i'm training for the clare 10km, came across that training plan on run ireland.
i'll be doing those sessions on my own so was hoping to make full use of the 405. You find it useful for interval sessions?

Training Centre should be a very straightforward install. It's just a standard windows application. You don't have to use it to save a copy of your run (though I do, as I think it's good to have a non-Garmin Connect backup copy).

To answer your question, I do neither. I don't set a pace or a time.

A typical interval workout might look like the following for me:
1. Warm-up - Stop when i complete 2.5 miles.
2. Stretching - Stop when I press the lap button
3. Repeat the following 10 times:
a) 400m - no target
b) Recovery / easy jog - Stop after 75 seconds
4. Warm-down - Stop when I press the lap button

For (3a) I will know beforehand what pace I am targeting (e.g. 5:15/mile) so I will occasionally glance at the watch during the interval to make sure that I am on track, and either speed up or slow-down. The reason I don't use the Speed-zones functionality is that I don't find it useful/flexible. You have to associate hard-coded speeds for each speed-zone beforehand, and then the watch will beep to let you know if you are in the right zone. I find it simpler to just look at my average pace on the watch during the interval. It's a lot less fidgety, and you can make minor alterations on the day depending on how you feel (and no annoying beeping!).

I don't have a convenient track (or a convenient job that lets me get to the track) so I would find it very difficult to do intervals without the watch.

jfh wrote: »

thanks krusty, was blissfully unaware of the whole training center, up until 10 mins ago, expecting massive improvements!!

Just installing the software will typically give you about a 7.8% increase in pace over the marathon distance (although it's only a 5.2% boost if your watch is one of the green ones.).

It's not really a great piece of software, but is handy for creating advanced workouts. Sportstracks is actually a lot better, but I don't believe you can use it to create the advanced workouts.

11.6% boost in pace, due to the additional weight training. However, may lead to suspicious uneven arm musculature, typically associated with self-service relief of muscle cramps.

Think I've figured out why I prefer anti clockwise circuits.:)