Repeat a 400 m fast segment with a 200 m controlled active segment eight times, then add 200 m to round the programmed distance to 5 km. 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
[400 m Strides → 200 m Threshold] × 8 → 200 m open/easy rounding segment
The 400 m steps are quick but even. The 200 m steps stay active and controlled rather than becoming complete recovery. No pace target is programmed. Step labels define intent.
Heart rate is secondary for these short distance changes.
Build it in Garmin Connect
Create a 400 m Run step named Strides and a 200 m Run step named Threshold. Repeat the pair eight times, then add one final 200 m open/easy Run step solely to round the workout to 5 km.
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.