3 reasons to Run 300’s to Get Old School Tough ——–

Workout: 6 x 300’s with 3-minute rest usually run at 800 pace. The true benefits come from running over a mile of 300’s, faster than your normal 800 pace. I describe this as being similar to kick boxers kicking hard surfaces over and over, but with less Chuck Norris toughness.

300’s are on many 400-800 runners schedules, but milers are always surprised when I throw 300’s into their workout schedule. It is always easy to spot a miler with strong anaerobic strength especially around the 800 to 1200 mark. When 99% of milers’ pace drops in the 3rd 400, they are the ones that hold pace and crush a 59 bell lap. Your mile pace will feel like a cake walk (for least 1200 meters), I have seen athletes extend their coast period from 800 meters to 1200 within a couple of months. With your new anaerobic ability you will power through 1200 meters with the finish line in sight to carry you through last 400.

Most 800 runners barely run their race pace outside a race beside 100’s and 200’s. Consistently running the 300 workouts at 800 race pace over 1800 meters makes your body Rocky 2 tough. Most 800 runners I see are 400 runners who look good for 500 meters, or milers who have some speed. If you have someone who focuses on improving anaerobic pain, when race day comes, their mental strength and kick will remind 400 runners and milers the 800 is their main race.

300’s at 800 will make you feel that feeling where you are sure there are 4-year-olds hanging on to each leg. Running through the pain repeatedly over months and getting efficient and comfortable with that heaviness will make your last 300 feel downhill. I had one senior girl who loved track work and one who got injured running on the road. For both runners I only scheduled one long run in the winter and tough 300’s weekly from January to May. Both runners are still being talked about for the 300 kick of their 800 race. A mix between their strength and anaerobic freak ability developed over time gave those two runners the kick our small area hasn’t seen.