George Mills' Summer Speed Builder

Workout - George Mills' Summer Speed Builder

• 18min @ 6'30''/km
• 7 lots of:
  • 1.0km @ 4'30''/km
  • 2min rest
• 5min rest
• 8 lots of:
  • 300m @ 3'45''/km
  • 30s rest
• 13min @ 6'30''/km

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Here’s a breakdown of “OAC Europe | George Mills 7x1km, 8x300 | Summer Season Prep” from Pro:Direct Running. A session you can run today. The full video is worth watching for context.

Key points

• The session combines altitude work with classic track repeats. For more on the science, see our interval training guide. Structure: 7 × 1 km, then 8 × 300 m.
• The two-phase design suits racing well. The longer reps build the aerobic base you need (see our 10K guide). The short bursts build leg speed for 5K racing (see our 5K speed guide).
• Aim for about 2:40/km (around 4:20/mi) on the 1 km reps, and 45 seconds for each 300 m.
• Jog 2 minutes easy between 1 km repeats. Rest 30 seconds between 300 m reps.
• 3 km easy warm-up, short easy cool-down.
• Altitude and heat add stress. Hydrate and use easy recovery jogs to bring HR down.

Workout example

3 km easy warm-up

7 × 1 km at ~2:40/km
  - 2-minute jog recovery between reps

8 × 300 m at ~45 sec each
  - 30-second rest between reps

Cool-down: 2-3 km easy jog

Adjust paces to your fitness and plug them into the Pacing app.

Closing note Try this session and dial paces in for your ability.

References

• OAC Europe | George Mills 7x1km, 8x300 | Summer Season Prep - YouTube (YouTube Video)