Waypoint Navigation Fartlek

Workout - Waypoint Navigation Fartlek

• 15min @ 7'00''/km
• 5 lots of:
  • 100m @ 4'00''/km
  • 1.5km @ 5'45''/km
• 10min @ 7'30''/km

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Quick summary of Can Tech Help Me Run Faster Than An Olympian? from The Running Channel

Definitely worth your time. We’ve broken down what matters most so you can attempt the navigation workout today, with the full video offering much deeper coverage.

Key points

• Tech vs. traditional navigation: A Garmin Epix or comparable GPS watch provides automatic guidance to your waypoints, while a map and compass demand you calculate bearings by hand.
• 8 km trail race with 8 checkpoints: The goal is reaching each control point in the quickest time possible. Your watch alerts you with a beep as you approach a checkpoint; without tech, you have to spot it yourself visually.
• Practical tips:
  • Upload your route to Garmin Connect (or your GPS platform of choice) and switch on breadcrumb navigation to see a trail showing where you’ve already run.
  • Activate the watch’s “alert on waypoint” so it beeps when you get within a few metres of a checkpoint.
  • For low-tech navigation, use the sun to estimate direction and carry a compass to recalibrate when you change course.
  • Keep your eyes up and scan for visible landmarks like gates, lakes, and rock piles to spot the checkpoints without missing them.

Example workout you can try

1. Select a trail you know well (around 8 km) that has 5–8 clear landmarks, or add your own waypoints using a GPS app.
2. Configure the watch: Load in your route, switch on waypoint notifications, and begin a “GPS run” session.
3. Run the course: Try to reach each waypoint quickly. The watch will sound a beep at the alert distance—treat this as your signal to surge.
4. Without the watch: Bring a paper map, compass, and a sun bearing. Mark the same landmarks on your map and practice locating them old-school style.
5. Recovery: Finish with 5 minutes of easy jogging after the final waypoint. Compare your time: how much faster were you with the watch instead of relying on the map?

Closing note

Try this GPS-guided trail run and see how much quicker you can move through the terrain! You can adjust both pace targets and waypoint alerts in the Pacing app to suit your running speed and terrain. Enjoy, run safely, and keep pushing your skills!

References

• Can Tech Help Me Run Faster Than An Olympian? - YouTube (YouTube Video)