This training session is 3 minute efforts, with 15 min tempo. Start with a 12 minute warm up, and then complete 3 lots of 3 minutes at your 5k race pace, with 90 seconds recovery between each. Once you've completed your 3 sets, you then complete a 15 minute tempo run at your 10k pace. After that, a 12 minute easy run to cool down.

Again, you can program into a Garmin if it has the capability, as per the screenshot and you can add target paces too, so you can be alerted if you drop out of the zone!