Just wondering if anyone has any advice on what to set it to? Inputs are no. of reps, distance/time of rep & rest period.
You could do 10x(1 min / 1 min recovery), for example. In training last week we did 4x(2′ / 1′ recovery), recover 3′, then repeat. Those would be sub 5K pace intervals. Recovery is at a gentle trot (or worst case, walking), never just standing around.
Longer, slower intervals would be something like 3x(5′ / 2′ rec) at 10K or HM pace, again as an example.
If your watch allows you to mix up interval length you could do things like 4x(2’/1′)+8x(1’/30″). Lots of possibilities 🙂
(And that’s ignoring just using your phone – if you’re carrying it anyway it no doubt has more capable and easier to use apps available).
Edit: forgot to mention warm up / cool down: this is obviously vital, aim for at least 20 min gentle run before hand, with 3 or 4 progressive 100m sprints, and another 15-20 min gentle jogging after.