Before getting started, here are a few helpful directions regarding the buttons:

1. Upper Left – Power button (on/off).  Also turns on the backlight for using in the dark.

2. Lower Left - Mode (also functions as EXIT or BACK button)

3. Upper Right – Up Arrow Button

4. Middle Right – Down Arrow Button

5. Lower Left – Enter Button

In addition, there are two buttons in the lower rim of the face of the Garmin, the Lap Button, (Center Left – also functions as Reset) and Start/Stop Button (Center Right).

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To Set Garmin for Run/Walk Intervals

Step 1: Press the Mode Button (Lower Left) once, to switch from Timer View to Main Menu view. 

Step 2: In Main Menu, you will see a list of options: History, Training, Navigation, Settings.

Step 3: Press the Down Arrow Button (Middle Right) to scroll down to Training.

Step 4: Press the Enter Button (Lower Right) to select Training.  You should now see a new menu of options, including Training Options, Slow Workout,  Courses, Auto Multisport.

Step 5: Press the Down Arrow Button (Middle Right) until Workouts is highlighted.

Step 6: Press the Enter Button (Lower Right).  You will now see three options: Quick, Interval, Advanced.

Step 7: Press the Down Arrow Button (Middle Right) to scroll down to Interval.

Step 8: Press the Enter Button (Lower Right) to select Interval.

Step 9: Press the Down Arrow Button (Middle Right) to scroll down to Time/Rest Time.

Step 10: Press the Enter Button (Lower Right).

For First Interval:

Step 1: The screen will now show three (3) fields: Time, Rest Time, Reps (repetitions).  The numbers in the Time field will be highlighted.

Step 2: Press Enter Button (Lower Right).

Step 3: A menu will appear with pre-set minutes (5 minutes, 2 minutes, 1 minute,   30 seconds, Custom). 

Step 4: If 5 minutes is your running interval, press the Enter Button (Lower Right).  Skip to Step: 11.

Step 5: If your running interval does not appear, press the Down Arrow Button (Middle Right) to scroll down to Custom, then press Enter (Lower Right).

Step 6: A new menu will appear to the left of the screen:  Done, Left Arrow, Right  Arrow, and then numbers. 

Step 7: Press the Down Arrow Button (Middle Right) to scroll down to the Right Arrow.

Step 8: Press the Enter Button to move through the hour numbers and get to the minutes.

Step 9: When you have reached the minute number that you wish to change, press the Down Arrow Button (Middle Right) to scroll down to the number you want (for example “7” for 7 minutes). 

Step 10: Continue that process to change the seconds, if needed.

Step 11: When your preferred running time has been selected, press the Mode Button (Lower Left), or use the Up Arrow Button (Top Right) to scroll up to Done and press the Enter Button (Lower Right).

For Second Interval:

Step 1: Press the Down Arrow (Middle Right) to enter the next field, Rest Time.

Step 2: Press the Enter Button (Lower Right).  The menu of pre-set options (5 minutes, etc.) will appear to the left of the screen again.

Step 3: Press the Down Arrow Button (Middle Right) to scroll down to the desired minutes or seconds.  Press the Enter Button (Lower Right) to select it.

Step 4: If you use a different rest interval than any shown, scroll down to the Custom option, and then press Enter (Lower Right).

Step 5: A new menu will appear to the left of the screen:  Done, Left Arrow, Right Arrow, and then numbers. 

Step 6: Press the Down Arrow Button (Middle Right) to scroll down to the Right Arrow.

Step 7: Press the Enter Button to move through the hour numbers and get to the minutes.

Step 8: When you have reached the minute number that you wish to change, press the Down Arrow Button (Middle Right) to scroll down to the number you want (for example “7” for 7 minutes). 

Step 9: Continue that process to change the seconds, if needed.

Step 10: When your preferred running time has been selected, press the Mode Button (Lower Left), or use the Up Arrow Button (Top Right) to scroll up to Done and press the Enter Button (Lower Right).

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Repetition

Step 1: Press the Down Arrow Button (Middle Right) to enter the next field, Reps (repetitions).  Press the Enter Button.

Step 2: As in Step 6 in the "For First Interval" section, a menu will appear on the left of the screen: Done, Left Arrow, Right Arrow, and numbers.  Press the Down Arrow Button (Middle Right to select the number of repetitions.  For example: 54 minutes would be nine repetitions:  Scroll down to right arrow, press Enter to move to second number.  Scroll down to the number “9” and press the Enter Button (Lower Right) to select 9 repetitions.

Step 3: Press the Down Arrow Button (Middle Right to scroll past the Warmup & Cooldown option and highlight “Done?”.

Step 4: Press Enter Button (Lower Right) to complete the Interval setting.  You will now see a Timer Screen that shows “Run for 00:05:00” at the top and “Reps To Go 9”. 

Step 5: IMPORTANT STEP! Press the Down Arrow Button (Middle Right) to switch the screen to the original screen tht shows distance, pace, time, etc.

You are now ready to use the Interval Timer for Run/Walk by pressing the Start/Stop Button (Center Right).  You can also switch to a different Timer View by using the Up and Down Arrow Buttons (Top and Middle Right). 

At the end of your run, press the Start/Stop Button (Center Right) to stop the Timer Function. 

At start of new run, press the Lap/Reset Button (Center Left) and hold until the Timer screen is reset to zero.  The Interval Timer will be reset also.