OAC Europe | George Mills 7x1km, 8x300 | Summer Season Prep - Pro:Direct Running

Aug 13, 2025

This is a quick summary of OAC Europe | George Mills 7x1km, 8x300 | Summer Season Prep from Pro:Direct Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The session combines altitude-specific work with classic track intervals. For a deeper dive into the science and variety of these workouts, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The workout itself consists of 7 × 1 km repeats followed by 8 × 300 m repeats.
This two-part structure is incredibly effective for race preparation, building the endurance essential for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance while sharpening the top-end speed needed for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Target pace for the 1-km reps is around 2:40 / km (roughly 4:20 / mi) and the 300-m reps around 45 seconds each.
Recovery: 2-minute jog between each 1-km repeat, and 30-second rest between each 300-m repeat.
Warm-up: 3 km easy jog, then a short cool-down after the intervals.
Practical tip: use the heat and altitude to make the session feel harder, and stay hydrated and cool-down with easy jogging.

Workout Example

3 km easy warm‑up

7 × 1 km @ ~2:40 / km
  • 2‑minute jog recovery between each km

8 × 300 m @ ~45 sec each
  • 30‑second rest between each 300 m

Cool‑down: 2‑3 km easy jog

Feel free to adjust the paces to match your current fitness – just plug your target paces into the Pacing app and the rest will follow.

Closing Note Give this altitude-style interval session a try and tweak the paces to suit you. You’ll be building speed and stamina for those summer races. Good luck and enjoy the training