Unlocking the Secrets of Your Garmin Forerunner 35: How to Set Run/Walk Like a Pro

Are you looking to spice up your running routine and take your fitness to the next level? Interval training, specifically the run-walk method, is a fantastic way to improve your endurance, burn more calories, and prevent injuries. But if you’re a Garmin Forerunner 35 user, you might be wondering, “How do I set up these run-walk intervals on my watch?” This blog post will guide you through the process step-by-step, empowering you to unlock the benefits of interval training.

Understanding Run-Walk Intervals

Before diving into the technical aspects of setting up run-walk intervals on your Garmin Forerunner 35, let’s understand the concept. Run-walk interval training involves alternating between periods of running and walking. This approach offers several advantages:

• Increased Endurance: By introducing periods of rest (walking), you can run for longer durations without feeling completely exhausted. This builds your cardiovascular endurance over time.
• Improved Recovery: The walking intervals allow your body to recover and replenish energy, reducing the risk of muscle fatigue and injury.
• Calorie Burning: Your body continues to burn calories even during the walking intervals, making run-walk training a highly effective calorie-burning workout.
• Mental Boost: The alternating nature of run-walk intervals can be mentally stimulating, making your workouts more enjoyable and less monotonous.

Setting Up Run-Walk Intervals on Garmin Forerunner 35

Now, let’s get practical. Here’s how to set up run-walk intervals on your Garmin Forerunner 35:
1. Start a New Activity: Press the “Start” button on your watch and select “Run” as your activity type.
2. Access the Workout Menu: Once you’ve started your run, press the “Up” button to access the workout menu. You’ll see several options, including “Interval” and “Structured Workout.”
3. Choose “Interval” or “Structured Workout“:

• “Interval” Option: This option allows you to create quick, simple intervals with equal durations for both running and walking. You can set the duration (in minutes or seconds) for each interval and the number of repetitions.
• “Structured Workout” Option: This option offers more flexibility and allows you to customize your intervals with different durations, paces, and even heart rate zones.

4. Customize Your Intervals:

• “Interval” Option: Select “Interval” and use the navigation buttons to adjust the following:
• Interval Duration: Enter the desired duration for each run and walk interval.
• Repetitions: Specify how many times you want to repeat the run-walk cycle.
• Rest Time: If you want to include a rest period after each interval, you can set the duration here.

• “Structured Workout” Option: Choose “Structured Workout” and create a custom workout plan. You can add multiple steps, each with its own:
• Activity Type: Select “Run” or “Walk” for each step.
• Duration: Set the duration for each run or walk segment.
• Pace: Choose a target pace for each segment.
• Heart Rate Zone: You can also add heart rate targets for each segment if desired.

5. Start Your Workout: Once you’ve defined your run-walk intervals, press the “Start” button to begin your workout. Your Garmin Forerunner 35 will guide you through the intervals, providing audible cues and visual prompts on the watch face.

Tips for Effective Run-Walk Training

• Start Slowly: Begin with shorter intervals and gradually increase the duration and intensity as your fitness improves.
• Listen to Your Body: If you feel overly fatigued, don’t hesitate to take a longer break or adjust the intensity.
• Stay Hydrated: Drink plenty of water before, during, and after your workout.
• Vary Your Intervals: Experiment with different interval patterns to find what works best for you.
• Track Your Progress: Monitor your performance over time to see how your endurance and speed are improving.

Beyond Run-Walk: Exploring Other Interval Training Options

While run-walk intervals are a great starting point, your Garmin Forerunner 35 allows you to explore other interval training options. You can create workouts that incorporate:

• Speed Intervals: Alternating between high-intensity bursts and recovery periods.
• Hill Intervals: Running up hills and walking or jogging down, building leg strength and endurance.
• Heart Rate Intervals: Using heart rate zones to target specific fitness goals.

The Power of Consistency: Making Interval Training a Habit

The key to reaping the benefits of interval training is consistency. Integrate run-walk intervals into your regular training routine, aiming for at least two to three sessions per week. Over time, you’ll notice improvements in your running performance, overall fitness, and overall well-being.

Beyond the Workout: Recovery and Nutrition

Remember that recovery is just as important as the workout itself. After your run-walk intervals, prioritize stretching, light cardio, and proper nutrition. Fuel your body with healthy foods, especially protein and carbohydrates, to promote muscle repair and energy replenishment.

Embrace the Journey, Celebrate the Gains

Setting up run-walk intervals on your Garmin Forerunner 35 is a simple yet powerful step towards unlocking your running potential. Embrace the challenge, track your progress, and celebrate every milestone along the way. You’ll be amazed at what you can achieve with a little dedication and a plan to guide your journey.

Popular Questions

Q: Can I use the Garmin Connect app to set up run-walk intervals?
A: While you can create and download workouts from the Garmin Connect app, you can’t directly set up run-walk intervals within the app itself. You’ll need to do this directly on your Garmin Forerunner 35 watch.
Q: What if I don’t see the “Interval” or “Structured Workout” option on my watch?
A: Ensure that your Garmin Forerunner 35 is updated to the latest software version. Older software versions may not have these features.
Q: Can I use the run-walk intervals for other activities like cycling or swimming?
A: The “Interval” and “Structured Workout” options are specifically designed for running activities. However, you can use the general timer feature on your watch to create intervals for other activities.
Q: How long should I run-walk for each interval?
A: There’s no one-size-fits-all answer. Start with shorter intervals (e.g., 1 minute running, 1 minute walking) and gradually increase the duration as you feel more comfortable.
Q: What are some other benefits of interval training?
A: Beyond the advantages mentioned earlier, interval training can also improve your VO2 max (a measure of your body’s ability to use oxygen), boost your metabolism, and enhance your overall cardiovascular health.