I haven’t tried this out in practice yet, but in theory it’s easy to program the 30-20-10 into your Garmin via the app.
Go to: more (bottom right); training; workouts; create a workout; run; and then pop in your warm up/run/cool down according to distance, time (or other parameters). There is a big blue button for adding repeats.
How well this will work on the road, who knows. I’m assuming the watch is going to buzz at me. I hope I don’t get confused and try sprinting for 30 seconds!
Good luck peeps.
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ktsok
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I do 500 meter intervals at the moment. I warm up first and then try to run 500 meters at a very fast pace. I then press pause on my watch, take a few minutes to recover and then I go again. I repeat for about 2.5 kilometres. I then do a recovery run at my normal 5K pace. It’s starting to pay off again as my times are coming down again. I’m going to add in strengthening exercises and extend a long run per week.
Best of luck with your interval training. It’s tough but pays off.
That sounds fun(ish). I like running fast. Slow is ok too. But recovering from fast whilst running slow is brutal. Pausing then going again sounds friendlier!
My garmin seems to buzz at me frequently on just a run it will probably have kittens if i programme this in but thanks for posting the how to guide because i have seen this plan and wondered if it would be a good thing to try
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
