6 x 300 m at 800 to 1500 m Pace
Six 300 m repeats between 1500 m and 800 m race pace with walk and jog recoveries, a speed session that builds a stronger finishing kick.
- Duration
- 1 hestimated
- Distance
- 11 kmestimated
- Effort
- 71
- Level
- Intermediate
- 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 | 15 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 |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Between 1500 m and 800 m pace | 300 m | 118-125% threshold pace92-100% HRmax120-130% FTP |
| 4.2 | RecoveryRecovery Walk 1 min, then easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Three quarters of a lap is long enough to test your speed endurance and short enough to run fast with good form. In this session you run six 300 m repeats between your 1500 m and 800 m race pace, each followed by three minutes of walking and easy jogging.
The work trains the anaerobic system and the ability to keep your form when the legs start to tighten in the last 100 m. It also improves your finishing speed for races of any length. Run the first 200 m relaxed and focus on holding your stride through the final straight.
It suits intermediate runners with some track experience, especially those preparing for the mile, 1500 m or 5k. Use it in the build or peak phase every one to two weeks. Progress to eight repeats before you shorten the recovery.
Tips
- Start each repeat so that you run the curve first and finish on the straight.
- Walk the first minute of the recovery, then jog.
- Keep your arms driving through the last 100 m.
Good forMile5kTrack
Season phaseBuildPeak