2 x 4 x 300 m with Short Rest
Two sets of four 300 m repeats at 1500 m pace with 100 m walk recoveries and a long set break, speed endurance work for middle distance racing.
- Duration
- 1 h 02 minestimated
- Distance
- 11.7 kmestimated
- Effort
- 76
- Level
- Advanced
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 1500 m pace, relaxed | 300 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | RecoveryRecovery Walk 100 m | 100 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | RecoveryRecovery Easy jog between sets | 8 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic 1500 m pace, hold form | 300 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 6.2 | RecoveryRecovery Walk 100 m | 100 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session groups 300 m repeats into two sets with very short recoveries. Within each set you run four 300 m repeats at 1500 m race pace with only a 100 m walk between them. Eight minutes of easy jogging separate the two sets.
The short walk lets fatigue accumulate across the set, so the third and fourth repeats feel much harder than the first. That is the purpose of the workout. It trains speed endurance, the ability to hold a fast pace and good form while the legs fill with fatigue, which decides the last lap of a mile or 1500 m.
It is for experienced runners with regular track training, mainly in the peak phase before middle distance or 5k races. Use it every one to two weeks. Start with three repeats per set if the format is new to you.
Tips
- Hold the pace in the fourth repeat of each set as well as in the first.
- Walk briskly in the 100 m recoveries.
- Use the full eight minutes between sets.
Good forMile5kTrack
Season phaseBuildPeak