Shared workout · Running

1k WU + 8x400m @ 5k pace + 800m CD

Distance · 5.0 kmSteps · 18Shared · Jan 5, 2026

Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →

THE WORKOUT, STEP BY STEP

RUNNING

1k WU + 8x400m @ 5k pace + 800m CD

1km warm up, 8x 400m at 5k pace with 90s recovery, 800m cool down

WARMUP1.0 km

1km easy warm up

8×Repeat

INTERVAL400 m

400m at 5k pace

RECOVERY1m 30s

90s easy jog or walk recovery

COOLDOWN800 m

800m easy cool down

Workout Library

Browse the library →

RunningVO2maxDifficulty 3 of 5 — Hard
5 × 1K at 5K Pace
5 × 1 km at 5K effort, ~90 s jog
55 min
Save Send
RunningVO2maxDifficulty 3 of 5 — Hard
6 × 800 at 5K Pace
6 × 800 m at 5K effort, 75–90 s jog
55 min
Save Send
RunningVO2maxDifficulty 3 of 5 — Hard
12 × 400 at 5K Pace
12 × 400 m at 5K effort, 200 m jog or 60 s
55 min
Save Send

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.

Open Forge Plan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.

THE WORKOUT, STEP BY STEP

MORE WORKOUTS LIKE THIS

5 × 1K at 5K Pace

6 × 800 at 5K Pace

12 × 400 at 5K Pace

WANT YOUR OWN? DESCRIBE IT.