Repeat a four-minute work interval followed by three minutes of recovery. 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
[4:00 active → 3:00 recovery] × 4
Strong, even and repeatable. The first interval should not compromise the later repetitions. Use controlled threshold-oriented effort by feel.
Heart rate can be a useful secondary guide because the work blocks are long enough to settle.
Build it in Garmin Connect
Create a 4:00 active Run step and a 3:00 Recovery step, then repeat the pair four times. Leave targets open.
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.