300 m Interval Training: Times, Pace and Workouts
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Key takeaway: the 300 m is a useful distance for training at high intensity, but there is no universal target time or recovery period. Pace, the number of repetitions and recovery should be adapted to your level and the goal of the workout.
300 m interval training: key points
- What is 300 m interval training?
- What time should you aim for over 300 m?
- What pace should you run for 300 m?
- How much recovery should you take between 300 m repeats?
- What are some workout examples?
- How can you progress with 300 m repeats?
- 300 m interval training FAQ
What is 300 m interval training?
300 m interval training consists of repeating several 300-meter efforts, separated by recovery periods. It is short enough to allow you to run at a fast pace while accumulating several minutes of quality work during a session.
The 300 m is often used in workouts designed to develop VO₂ max speed and aerobic speed, but its use mainly depends on the chosen pace, number of repetitions and recovery.
A 300 m workout with short recoveries places different demands on the body from a session with a few very fast repetitions and long recoveries. You should therefore consider the workout as a whole, rather than focusing only on the 300 m distance.
The 300 m can be particularly useful when preparing for a 10 km, but this type of training can also be part of a more general running training plan.
To vary the training stimulus, you can also use other interval formats, including short intervals or long intervals, as well as 30/30, the fartlek or hill training.
Build up gradually: fast repetitions increase muscular and mechanical stress. Before adding more fast workouts, make sure you have an appropriate training base and increase the workload gradually. Core training and general strength and conditioning can complete a runner's training.
Before starting an interval workout
Interval training is much more intense than an easy run. If you are returning to exercise, new to running, or unsure about your ability to perform intense exercise, seek advice from a healthcare professional before starting this type of training.
Fast workouts should also be part of a coherent overall training load. Recovery is an essential part of making progress.
What time should you aim for over 300 m?
Your target time over 300m mainly depends on your MAS and your goal. For a workout focused on MAS speed, you can run close to your maximal aerobic speed, but no single time should be treated as a rule that applies to every runner.
The table below provides indicative reference times for a 300m run at 100% MAS. It provides an indicative guide for planning a workout, not a universal prescription.
300 m target times by MAS
| MAS speed (km/h) | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 |
|---|---|---|---|---|---|---|---|---|---|---|
| 300 m | 1'49'' | 1'39'' | 1'31'' | 1'24'' | 1'18'' | 1'13'' | 1'08'' | 1'04'' | 1'01'' | 58'' |
| Suggested recovery | 1'45'' | 1'35'' | 1'25'' | 1'20'' | 1'15'' | 1'10'' | 1'05'' | 1'00'' | 55'' | 54'' |
Your 200m time alone cannot be used to determine your MAS. If you do not know your MAS, you can estimate it using a suitable test such as the half-Cooper test.
To find target times for different distances and MAS speeds, also see the interval training calculator.
What pace should you run for 300 m?
The pace for a 300m repetition depends on the workout goal. A session designed to train around MAS will not use the same pace as a session focused on speed or race preparation.
For a MAS workout, the previous table can provide a starting reference for your pace. For other goals, the pace may be different. It is therefore better to focus on the workout goal rather than on a universal 300m time.
300 m and MAS speed
If your goal is to train around your VO₂ max speed, the previous table can be used as a starting point. Adjust the pace according to your current fitness, experience and ability to repeat the efforts.
300 m repeats and 10K training
In 10K training, 300m intervals can complement pace work and develop the ability to produce controlled accelerations. However, a complete training plan should not rely on this format alone: endurance, threshold work, race pace and longer runs are also important.
How much recovery should you take between 300 m repeats?
Recovery between two 300 m repeats depends on the workout goal and effort intensity. Relatively short recovery keeps the aerobic system under greater demand, while longer recovery allows you to repeat faster efforts.
Prioritise repetition quality. They should not leave you finishing the workout completely exhausted or slowing down considerably.
In most workouts of this type, recovery can be done with a slow jog. Walking is also an option and may be appropriate for some runners or workouts, especially when the priority is maintaining the quality of each repetition.
Should you recover between sets?
Yes. In a workout such as 2 x 7 x 300 m or 2 x 8 x 300m, a longer recovery between sets allows you to start the next set feeling fresher.
Recovery between sets should not be confused with recovery between two 300 m repetitions.
300 m workout examples
Here are several formats to help you progress gradually over this distance. The volume and recovery should be adapted to your interval training experience and overall training load.
5 x 300 m
A simple format for trying 300 m intervals.
| Stage | Details |
|---|---|
| Warm-up | 15–25 minutes of gradually increasing easy running. |
| Preparation | A few mobility drills and running drills, according to your usual routine. |
| Main set | 5 x 300 m at your planned pace. |
| Recovery | Jog slowly between repetitions. |
| Cool-down | About 10 minutes of very easy running. |
10 x 300 m
The 10 x 300 m workout adds up to 2km of fast running. This is already a substantial volume for a runner new to interval training. The priority should be consistent repetitions rather than trying to reach maximum speed.
The aim may be to complete all ten repetitions at a steady pace, rather than running the first few very fast and slowing down considerably towards the end.
2 x 7 x 300 m
The 2 x 7 x 300 m workout totals 4.2 km of running. After the first seven repetitions, take a longer recovery, then complete the next seven.
This format increases the volume without requiring you to complete fourteen repetitions in one continuous set.
2 x 8 x 300 m
The 2 x 8 x 300 m totals 4.8 km of running. This is a substantial volume and should be reserved for runners who are already used to interval training.
A sufficiently long recovery between sets helps maintain good execution quality.
How do you do a 300 m interval workout?
A 300 m workout does not begin with the first fast repetition. The warm-up gradually prepares your body for the effort.
| Stage | Details | Advice |
|---|---|---|
| 1 | Warm-up | 15–25 minutes of easy running, depending on the temperature, your ability and the planned workout. You can then add some running drills and progressive strides. |
| 2 | Preparation | A few dynamic movements, running drills or general physical preparation (GPP) exercises depending on your usual routine. |
| 3 | 300 m | Run the 300 m at the planned workout pace. Avoid starting much faster than your target pace. |
| 4 | Recovery | Jog slowly for the planned recovery duration. |
| 5 | Repetitions | Repeat the 300 m + recovery cycle until you reach the planned number of repetitions. |
| 6 | Cool-down | Finish with about 10 minutes of easy running. cool-down helps you wind down gradually. |
A good interval workout is not one in which the first repetition is the fastest. Instead, aim to maintain a steady pace and controlled running technique throughout the workout.
Example of an 8-week progression
The following schedule gradually increases the volume of 300m work. It is not a one-size-fits-all plan: the volume should be adapted to your running background, other workouts and fitness level.
| Week | Workout | Volume | Notes |
|---|---|---|---|
| Week 1 | 2 x 5 x 300 m | 3 km | First step: learn to maintain a steady pace. |
| Week 2 | 2 x 6 x 300 m | 3,6 km | Gradually increasing the number of repetitions. |
| Week 3 | 10 x 300 m | 3 km | Lower volume, but no recovery between sets. |
| Week 4 | 2 x 5 x 300 m | 3 km | Recovery week. |
| Week 5 | 2 x 6 x 300 m | 3,6 km | Return to the volume used in week two. |
| Week 6 | 2 x 7 x 300 m | 4,2 km | Increase the number of repetitions. |
| Week 7 | 2 x 8 x 300 m | 4,8 km | High volume: for runners accustomed to interval training. |
| Week 8 | 12 x 300 m | 3,6 km | Recovery week. Volume decreases, but the repetitions remain consistent. |
Progress does not necessarily mean continually adding more repetitions. You can also adjust recovery, pace or the way sets are structured.
Mistakes to avoid when running 300 m intervals
- Starting too fast: an overly fast first repetition can compromise the whole workout.
- Trying to hit a target time at all costs: your daily fitness and conditions may require adjustments.
- Adding repetitions without progressing gradually: volume should increase gradually.
- Neglecting the warm-up: fast running requires adequate preparation.
- Doing only fast workouts: training should balance endurance, intensity and recovery.
300 m interval training FAQ
How many 300 m repetitions should you do?
There is no ideal number for every runner. A workout can start with 5 repetitions and gradually progress to 10, 12 or more, depending on the goal and fitness level. Formats such as 2 x 7 x 300 m and 2 x 8 x 300 m already represent a substantial volume.
Is 10 x 300 m a good workout?
10 x 300 m adds up to 3 km of fast running. It is a useful format for repeating short, fast efforts while keeping the volume reasonable. However, the pace and recovery should be adapted to the runner's ability.
What time should you aim for over 300 m with a VO₂ max speed of 15 km/h?
According to this page's indicative table, a MAS of 15 km/h corresponds to about 1 min 13 sec for 300 m. This should be considered a starting point, not a mandatory target time.
How much recovery should you take for 300 m repeats?
Recovery depends on the workout goal. Short recovery increases the continuity of the effort, while longer recovery generally allows you to maintain speed better on each repetition.
Are 300 m repeats useful for 10K training?
Yes, 300 m repeats can be part of 10K preparation, particularly to develop the ability to repeat fast efforts. However, they should be part of a more complete plan that also includes endurance and workouts at race pace.
Can beginners do 300 m intervals?
Yes, but it is best to start with a reasonable volume and controlled intensity. The first workouts should mainly help you learn to manage pace and recovery rather than chase maximum speed.
Other interval distances
To vary distances and training stimuli, also explore our interval workouts over 200 m, 400 m, 600 m, 800 m et 1000 m.
Further reading
To plan your workouts, you can also read: