Alternate a controlled 2 km off block with a stronger 5 km on block, repeated three times. The structure is the useful part: effort can change with terrain, weather and the point of the training week without changing the identity of the session.
Exact workout
[2 km off at 5:15–5:30/km → 5 km on at 4:40–4:50/km] × 3
The off blocks are active recovery. The on blocks should be strong enough to matter but controlled enough to repeat three times. Use relative effort and open watch targets, then adjust the session to the runner, terrain and conditions.
Heart rate can be used as a secondary check across the long blocks.
Build it in Garmin Connect
Create a 2 km Run step and a 5 km Run step, then repeat the pair three times. Add pace targets only when they suit the runner using the workout.
Start it on the watch
Sync the workout to the watch. Open the Run activity, then Training or Workouts, select the workout and choose Do Workout. Menu wording varies by model.
Optional warm-up: 2 km at conversational effort. Optional cool-down: 1–1.5 km at conversational effort. Adjust or stop when pain changes movement, conditions become unsafe or the planned effort is clearly wrong for the day. Completing the saved file is never more important than preserving the purpose of the week.