Repeat a 100 m walk, 300 m tempo run and 100 m stride ten 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
[100 m walk → 300 m tempo → 100 m strides] × 10
Walk fully, run the tempo segment controlled and repeatable, then make the stride quick and relaxed rather than maximal. The labels define the intent. No pace target is programmed.
Heart rate is not useful for controlling the short stride sections.
Build it in Garmin Connect
Create three distance steps: 100 m Rest named Walk, 300 m Run named Tempo, and 100 m Run named Strides. Repeat the three-step block ten times.
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.