Take advantage of the Apple Watch running features: From default training to custom planning

• I've been using the default running training
• I finally found the pacemaker and custom training
• Easy way to create custom Apple Watch training
• Make the most of your Apple Watch

I'm currently training for a half marathon, which means I'm running three times a week, one to two hours a day, making the most of my Apple Watch. I've been running 142 miles this year, but I've just discovered a game-changing Apple Watch running feature.

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Article I have been using default running training

So far, whenever I want to run, I simply use one of the default running trainings on the Apple Watch. I'll open the Workout app, click on the "Outdoor Run" option, and select "Time" or "Distance" because they're on the top.

This works to some extent, but the training plan I am following also includes the target pace. By selecting "Time" or "Distance", I need to remember that pace while running to make sure I stay on track. More importantly, if I want to warm up or cool down the walk at the start or end of the run, I don't have an easy way to track that exercise unless I create a separate training.

Interval training is even worse. If I want to combine sprints, jogging and walking in one exercise, the default outdoor running training cannot track these intervals of different intensity. I don't want to mess up the training data, so I chose to avoid interval training altogether, although it is generally considered a more efficient way of training.

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Article I finally discovered the pacemaker and custom training

After running over 100 miles with basic workout options, I finally scrolled down on my tiny Apple Watch screen and found many other workout options I overlooked. I can only blame myself, but I suspect I am not the only one who made this mistake.

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The first thing that caught my attention in the article was the "pacer". I don't need to remember the target time, distance, and pace of running, which allows me to enter all of this into the Workout app before I set off. Even better, it informs me, lets me know if my pace is ahead or behind the target, and even tells me how many minutes I have gained or lost based on the target time when I run.

There is a better option under the "Pacemaker" though, which is a game-changer for me. It is a "custom" workout option. Initially, I wasn't sure if this would offer anything of value, but after trying it, I quickly discovered that this was exactly what I had been looking for when I first started running.

Yes, the Apple Watch’s “custom” workout option allows you to create multiple intervals for a single run, each with its own goal (paced, heart rate, rhythm, or power). You can even automatically repeat the created interval selections. It also comes with built-in warm-up and cooling sections.

The only problem is that these custom trainings are cumbersome to create on Apple Watch, but I also have a workaround.

Easy way to create custom Apple Watch training

To create a custom training on your Apple Watch, open the Workout app and click the More button for the related training type, in my example, "Outdoor Running". Here, scroll down and select Create Training, and select Customize option.

Here you can enable Warm Up and Cool, create multiple Work or Recovery intervals, and repeat them as needed. Once each section is created, you can click it again to set the target, which means your Apple Watch will alert you if you are leading or lagging behind the target when you finish training.

For example, you can set up a heart rate-based open warm-up, and then once you receive an alert that your heart rate reaches your target, you can end the warm-up and start running.

All of this can be created using the small screen of the Apple Watch, but it's not convenient. Instead, I recommend you download the excellent Workout Builder application developed by Matthew Palmer. With this app, you can follow the on-screen instructions to create custom training with your iPhone (just select the Advanced Training option) and then send the completed training to your Apple Watch.

This is a simple and easy-to-use app, and the iPhone to Apple Watch transfers are very fast. There is always a drawback, though, for this app, you need to unlock advanced features if you also want to set targets for separate intervals. Still, nothing stops you from completing that step on your Apple Watch after building the rest of your training on your iPhone—that's what I did.

After creating a custom training, your Apple Watch displays all relevant information about the current interval on the home screen, including a small icon indicating the next interval. You will also receive notifications when you need to switch to the next interval, as well as the target of that interval on the large screen.

Make the most of your Apple Watch

Since I was too eager to start running right away, I ignored too many of the features of the Apple Watch for too long. But if I had spent more time exploring watchOS at the beginning, I could have done my current training more efficiently. So, learn from my mistakes and make sure to take advantage of all the features that Apple Watch has to offer by knowing all the best Apple Watch features right away.

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