Interval Sessions
Distance
Speed

Three Hundred Repeats

Hard
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About this session

Twelve quick 300s at 1500 m pace. Low volume and high quality, perfect for legs that want speed without volume.

Session structure

  1. Warm-up2 km warm-up at easy pace
  2. Main set12 × 300 m at 1500 m pace with 300 m easy jog recovery
  3. Cool-down1,500 m cool-down at easy pace
  1. 12 km warm-up at easy pace
  2. 2300 m at 1500 m pace
  3. 3300 m at easy jog
  4. 4300 m at 1500 m pace
  5. 5300 m at easy jog
  6. 6300 m at 1500 m pace
  7. 7300 m at easy jog
  8. 8300 m at 1500 m pace
  9. 9300 m at easy jog
  10. 10300 m at 1500 m pace
  11. 11300 m at easy jog
  12. 12300 m at 1500 m pace
  13. 13300 m at easy jog
  14. 14300 m at 1500 m pace
  15. 15300 m at easy jog
  16. 16300 m at 1500 m pace
  17. 17300 m at easy jog
  18. 18300 m at 1500 m pace
  19. 19300 m at easy jog
  20. 20300 m at 1500 m pace
  21. 21300 m at easy jog
  22. 22300 m at 1500 m pace
  23. 23300 m at easy jog
  24. 24300 m at 1500 m pace
  25. 251,500 m cool-down at easy pace