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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We’re breaking down OAC Europe | George Mills 7x1km, 8x300 | Summer Season Prep from Pro:Direct Running — a session you can start running today. The full video is definitely worth watching for more context.
Key Points
- This session blends altitude work with classic track repeats. For the science behind these workouts and how to vary them, check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The structure: 7 × 1 km repeats, then 8 × 300 m repeats.
- The two-phase design works well for racing. The longer repeats develop the aerobic base you need (see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance), while the short bursts sharpen the leg speed required by Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Aim for roughly 2:40 / km (about 4:20 / mi) on the 1-km repeats, and 45 seconds on each 300-m effort.
- Between the 1-km repeats, jog easy for 2 minutes. Rest 30 seconds between the 300-m repeats.
- Begin with 3 km of easy jogging as your warm-up, then finish with a short easy cool-down.
- The altitude and heat add extra stress, so prioritize hydration and use easy recovery jogs to bring your heart rate down.
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 jogAdjust the target paces to match your current fitness level — plug them into the Pacing app and the rest falls into place.
Closing Note Try this altitude-based session and fine-tune the paces for your ability. You’ll develop both speed and endurance to carry through summer races. Train hard and enjoy it.