Change of Gears 4 x 300 m
Four 300 m repeats in three gears of 100 m each, from 1500 m pace to 800 m pace to a fast finish, with full recovery between repeats.
- Duration
- 1 h 04 minestimated
- Distance
- 11.7 kmestimated
- Effort
- 74
- 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 | 100 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | IntervalAnaerobic Shift up, 800 m pace | 100 m | 122-128% threshold pace92-100% HRmax126-135% FTP |
| 4.3 | IntervalSprint Finish, near top speed | 100 m | 145-200% threshold pace85-100% HRmax160-250% FTP |
| 4.4 | RecoveryRecovery Walk, then easy jog | 5 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
Each 300 m in this session has three gears. You run the first 100 m at 1500 m pace, shift up to 800 m pace for the second 100 m and finish the last 100 m close to top speed. Five minutes of walking and jogging follow each repeat.
Many middle distance and 5k races are decided by who can change pace late. This session rehearses that in a short, controlled form. Each shift should be clear and quick, without a loss of form. The long recovery means you can run each repeat at full quality.
It is for experienced runners preparing for the mile, 1500 m or 5k. Use it in the build or peak phase every one to two weeks. Add a fifth and sixth repeat once all four feel sharp.
Tips
- Shift gears with a quicker arm swing rather than a longer stride.
- Hold the 1500 m pace exactly in the first section.
- Take the full five minutes of recovery.
Good forMile5kTrack
Season phaseBuildPeak