The Return of Track Workouts & How to Set Mile Splits on a Garmin 305

Good morning!

Training for my 3rd half marathon (Vegas Rock and Roll!) has officially begun!


Early yesterday morning, I met my new friend Genna (remember her?) for a speed workout at the UNC track. I LOVE that I have found another person that is on board for meeting me so early for workouts. Speed workouts alone = not awesome. I think we’re going to try to meet every Tuesday!


We decided to do four 400’s (one lap around the track) at as fast a pace as we could, and also included a half lap jog in between each to recover.

Our workout:

  • 2 warm up laps (~0.5 mile)
  • 4 x 400 @ ~6:30 pace with a half lap recovery jog between each
  • 4 warm down laps (~1 mile)

Total distance: 3 miles, 24:28 minutes


Half way through the workout, we switched directions so we wouldn’t always be leaning on the same leg while turning. If you’re running on a track, it’s good to switch directions to make sure your workout is even :) Just be sure to be respectful and stay farther out on the outside of the track if you’re going against the normal flow of traffic.


  • Mile 1: 8:24
  • Mile 2: 7:25
  • Mile 3: 8:34

As I mentioned, we ran our 400’s at about a 6:30 pace, sometimes a little less, sometimes a little more. It was TOUGH. It’s hard to run that fast! I was seriously huffing and puffing, but it felt good to stretch out my legs.

Thanks for the great workout, Genna! Here’s our obligatory sweaty self-portrait photo :)


And now — for the answer to a frequently asked question!

Q: How do you set your Garmin Forerunner 305 Watch to track mile splits?

As you guys know, I have a Garmin Forerunner 305 watch for running and often share my mile-by-mile splits, as I did in this post. I absolutely LOVE it for training — while I’m running, it tells me how far I’ve gone, my current pace, calories burned, and the overall time (you can set it to show other things too), and after I’m done, it’s so helpful to see not only see my average overall pace, but also how my pace fluctuated throughout the run. If you’re a runner and in the market for a watch, I’d highly recommend the Garmin Forerunner 305 (about $140 right now on Amazon). I’ve had mine for 5 years now and it’s still going strong.


The watch doesn’t automatically track your mile splits, but it’s a super easy option to set up. Here’s how!

How to set up mile splits on the Garmin 305 (select these options in the order listed):

  • Mode
  • Training
  • Training Options
  • Auto Lap
  • Set the top box to say "by distance" and the second one to say "1.00" if you want stats per mile. The next time you run, your watch will now every time you reach a mile and your pace for that mile will pop up.

How to view your splits after the run (on the watch, not on the computer — it comes with software for you to upload all your run data but I don’t usually do that):

  • Mode
  • History
  • Running
  • By Day
  • Select the day you ran — the most recent will come up at the top of the list. When you push enter, it will bring up a page with your overall pace/distance stats.
  • To see your mile splits, make sure “view laps” is selected and press enter again. You can now scroll down through your mile-by-mile data. Cool, huh?


Do you have a sports watch, or do you prefer to run without one?

I’m off to school — busy day ahead! Stay tuned — a new veggie burger recipe is coming up tomorrow, and it’s a good one :)

p.s. There are a couple fun Twitter chats going on today — first, an #attune chat about organic/clean foods at noon EST. And second, at 9 p.m. EST tonight there is a #FitWithOmron chat with Oprah’s personal trainer Bob Greene! He’s going to be answering our fitness questions. Seems like fun :) I’ll be there, will you guys?


  1. 1

    I remember Genna. Looks like a great run Anne. The Garmin Forerunner looks a little complicated. I’m not a very technical savvy person but I think I can follow your instructions. Looking forward to your marathon training they are always fun. Have a wonderful Wednesday.

  2. 2

    Great speed workout!
    I have a Garmin 110. It comes already programmed to record mile splits. You can change the splits to whatever distance you want but it sounds like the 305 does too. The disadvantage of the 110 is that the main screen isn’t customizable and you can’t (as far as I know) view the splits on the watch – it only shows you your distance, time, and average pace when you view history.

  3. 3

    I recently got a Garmin 405 for my birthday and LOVE LOVE LOVE it!! I was trying to decide between the 305 and 405 and went with 405 because it has a heart rate monitor. Funny thing is, I’ve never worn the HRM with it. LOL! I don’t usually view the splits on the watch but once I get home, I log onto the Garmin Connect site and compare my splits and compare the current run with all my other runs. It’s an amazing tool!

  4. 5

    I’ll be in Vegas, too, running/walking way behind you. :) Good luck!

  5. 7

    I have the same Garmin and can’t imagine life without it. When I do intervals, I press the lap button so I can get the pace for each sprint instead of just the mile splits.

  6. 8

    Hat’s off to you (and anyone) who does speed work. Absolutely essential; however, as you know, hard, hard… Really impressive that you’re back at it. Look forward to hearing how you’re going to ramp up mileage, too.

  7. 9

    I love my Garmin and use it all the time but I never knew how to look at my splits on the watch (only after uploading to my computer). Thanks for the tip :)

  8. 10

    I did a track workout last night too!! But I did it with my husband. He couldn’t keep up with me!! Woops!!! :) We decided not to try and do it together next week. Better for our marriage!

  9. 12

    im new to your blog and you might have answered this question already so sorry if its a repeat! do you have to wear the hrm strap with your garmin 305 to have it track all that information (pace/calories/distance) or is that just specific if you want to track your heart rate? thanks!

  10. 15

    I just got my Garmin in July (I have the same one as you) and I totally love it!

  11. 16

    Somewhere in the blogosphere there HAS to be someone running the San Antonio half with me!! Good luck, pretty lady!

  12. 17

    I have been trying to figure out how to track my mile splits for a while now, thank you for the easy step-by-step directions! I can’t wait to try this on my run tonight.

  13. 18

    Thank you for this info!!! I see bloggers post their mile splits all the time and I didn’t know how to set up my 305 to track that info.

  14. 19

    Thanks for the tutorial Anne! I have been trying to do that on my own with zero success! Haha.

  15. 20

    I love my 305, too! I just learned how to set it up to track my mile times, so now I obsessively check those after each run!

  16. 21

    Thanks for the tip with the Garmin! I just got a forerunner 305 last week and hadn’t been able to figure out how to do that!

  17. 22

    thanks for the garmin help! I always wondering how! I usually just watched it, and hit lap at each mile (not much fun haah)

  18. 23

    speed workouts are always that hardest for me to get motivated to do! and I really need to get a garmin watch, i’m so jealous of everyone that has and uses one!

  19. 24

    I don’t have a sports watch but I think I really want one. I’m currently training for my sixth half marathon and I’d really like to start focusing more on improving my speed. Seems like a Garmin would help immensely with that. Thanks for the tutorial! :)

  20. 25

    I’m SO bad at speed training. I love my Garmin…I need to break it out, I haven’t used mine in way too long!

  21. 26

    Great speed workout! I have a Garmin 405 but I never do speedwork outside on the track. I usually just get on the treadmill and do it. Something about the track freaks me out but I feel like it would be very beneficial for me to do!

  22. 27

    I know you like cantaloupes, be careful of the Rocky Ford brand with green label. They are tainted with listeria. Grown in Colorado and NC is one of the states in which they have turned up.


  23. 29

    TRACK TUESDAYS! Get it girl.

  24. 30

    I am curious if anyone has used a garmin with running on a treadmill. I would like to get my splits on the treadmill with time and heartrate which I know the garmins can do, but I dont know how it works if it isnt GPS tracking (I do most of my runs on treadmills, I know!) and also if anyone has any reasons for why you would go with a 305 v. a 405.

    • 31

      If you were on a treadmill near a window, that would probably work. You’ll need the GPS tracking to track splits/mileage though!

      • 32

        I am running my second half this weekend and decided to do some digging when I should be working :) I had hoped to train better for this half but life and work got the better of me, so I think it will have to wait for the next. But I have a $100 gift card and I am thinking of a Garmin or Fitbit and leaning towards Garmin. From what I dug up it wouldn’t give me distance while on a treadmill so I would have to watch to lap at each mile from the treadmill. But I also am looking into the FR60 with the footpod. It has no GPS (I rarely run outdoors) and might work because the footpod I believe registers the info directly to the watch. I can promise this I am heading to the Garmin booth a this weekend’s expo :) Will let you/other readers know what I find out!


  1. […] pace for the previous mile. So helpful during races to make sure I’m staying on track! (Here’s how to set mile splits on a Garmin watch.) As for hydration, I had my Nathan Intensity vest on so I took constant sips from that during the […]

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