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.
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)
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!