Track Workouts for Speed: Salazar 300’s

The famous Nike Oregon Project coach Alberto Salazar knows a thing or two about speed. He uses 300 meter repeats to allow runners to push the speed over distance ratio without overdoing it. 300 meters is torture, because it is short enough you should be able to burn rubber, and long enough that it feels like torture  challenging. This workout also helps build mental toughness and the ability to kick at the end of a race. This workout is beneficial for 10k, half, and full marathon training.


salazar 300's

The workout goes like this:

Begin with a Dynamic Warm up:

-Walking and pulling each knee into your chest for 20 ft. (gluteal stretch)

-Walking while kicking each leg up at waist height 20 ft (hamstring stretch)

-High skipping 20ft. (entire lower leg and abdominal warm up)

-Bottom kick jog

-Grapevine 20ft. in each direction (also referred to as carioca drills, for hip stretch and foot work)

The Workout:

Run 300 meters at 90% effort

Jog slow for 300 meters

Do 7 repetitions of this

Thank yourself later for improvement in speed and mental toughness.

Make your day great!



About runningyourbody

I am a Doctor of Physical Therapy (DPT), Certified Pilates instructor, and runner with celiac disease. I am passionate about educating people on running, pilates, and women’s health topics. I am trained in the treatment of pelvic floor dysfunction, as well as pre and post partum impairments. In my free time I can be found anywhere outside. I enjoy training for races with friends, cooking gluten free meals, and traveling with my husband. My goal is to share information with you in a lighthearted and enjoyable forum. I am always contributing fun and interesting posts on my blog. Feel free to check it out @
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