If You've Got It, Use It: How to Use Your GPS Watch to Nail Your Pace

You know that fancy GPS watch on your wrist? Yeah, the one that cost more than your first bike? It’s not just there to tell you you’ve only gone 0.05 miles in your track intervals. It can actually be your secret weapon for pacing if you know how to use the data fields wisely.

As a triathlon and running coach, I’ve seen plenty of athletes get tripped up by their own gear. Either they’re staring at a screen full of metrics they don’t understand, or worse, no metrics at all, just vibes and prayers. Let’s fix that. Because pacing is not just about feel, it’s about feedback. And your GPS watch is giving you plenty of it… if you know how to listen.

Know the Difference: Average Pace, Current Pace, Lap Pace

Each of these metrics tells you a different story. Here's what they are and how to use them:

1. Current Pace This is your real-time speed—what you’re running right now. It’s great for steady-state workouts, tempo runs, and being aware when your legs get excited and try to drop a 6:00/mile mid-long-run for no good reason. But a warning: GPS can get jumpy depending on trees, buildings, satellites, ghosts, etc. So don’t live and die by this number alone.

2. Lap Pace This is the average pace of your current lap—which could be a mile, a 5-minute interval, a 1200 on the track, or whatever you’ve programmed. Lap pace is your best friend during structured workouts. It smooths out the GPS weirdness and gives you a clearer view of how that interval or rep is actually going.

3. Average Pace (Overall) This is your total average pace for the entire run or race. Great for staying on target during a long effort like a marathon or 70.3 run leg. Use it to check whether your 8:30/mile goal pace is holding steady or slowly drifting into 9-minute territory after that aid station bacon.

Match Your Screen to Your Goal

You should have multiple data screens on your watch that you can flip between depending on the run or race scenario. Here's how I set mine up: (To be clear there is no “right” way, you have to find the setup that gives you the information that is most valuable to YOU for your performance.)

 Workout Mode (Intervals, Tempo, Speedwork)

• Lap Pace — are you on track for the current rep?

• Lap Time (or Distance) — how long have you been suffering?

• Heart Rate or Power — depending on your training focus

• Recovery Timer (optional) — don’t guess how long you’ve been resting

Steady State / Long Runs

• Current Pace — to stay honest

• Average Pace — to keep you locked in overall

• Distance — good to know when it’s time to turn around or take your gel

Race Day Mode

• Lap Pace — set each mile as a new lap and use it as a “how did I do on that last mile” gut check

• Average Pace — keeps you honest across the full distance and allows your to affect your outcome.

• Total Time — Yes, you can work this out if you have Avg Pace and know your Distance, but why do extra math. Also time is helpful for well, timing your fueling. 

Bonus Pages

• Heart Rate — make sure you're staying true to your pacing plan and target intensity

  •  I like to keep this on a second page that I can switch to easily so I reference it but don’t obsess over it

Pro Tip: Learn where the buttons are and how to toggle screens while moving. Practice on easy runs. Don’t be that person staring at your watch like it’s a Rubik’s cube on race day.

Bottom Line: Use the Right Tools for the Right Job

Your GPS watch is a tool, not a crutch. Use Current Pace to manage effort in real time, Lap Pace to guide your intervals and race segments, and Average Pace to keep the big picture in view. If you're just looking at one number the entire time, you're missing the full story.

You wouldn’t race with one shoe or swim with one goggle, right? So don’t run with just one metric.

Ready to level up your training and stop guessing at your pace? 

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Want help setting up your watch screens based on your current training goals? I can help with that too. Let’s make the data work for you.

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About Nick Farr

Nick is the owner and Head Coach at P3 Fitness and has been a dedicated triathlete and runner for over 20 years. With a passion for endurance sports, Nick brings a wealth of experience and knowledge to his coaching, specializing in triathlon, running, and cycling. As an accomplished athlete and certified multi-discipline coach, he has guided countless athletes to reach their personal bests and achieve their goals. In his role as a Triathlon coach at P3 Fitness, Nick is committed to helping each individual unlock their full potential through tailored training programs and expert guidance.