We are ramping up the stress a little bit this week in terms of more 800's in the set and hence reduced overall recovery (and more stress setting up your Garmin too).
The session is (800m/30 sec recovery/400m/30 sec recovery) x 2 + 4 x 400m with 30 secs recovery to finish.
If you already have known markers at 400m and 800m on your usual routes, then probably best to set this up as open intervals (i.e. not time or distance based) and press your lap button to start/stop each interval (the lower right button on Garmins with multiple buttons) when you cross your 400m/800m mark, with 30 second recoveries. Alternatively, the session can be programmed in on the Garmin Connect app and transferred to the more recent Garmin watches that way.
This one is a bit more difficult due to the initial fatigue introduced by the 2 800's but as always, we are looking for consistent pace irrespective of the rep distance.
Alan
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