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VO2 MaxRPE 10All OutPro Level★★★★★

THE 300M GRINDER (LONG)

20x300m with minimal recovery creating oxygen debt

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Sweet spot distance, high rep count

Workout Overview

Duration
1h 10m
Distance
13km
Intensity
10/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
300mhigh volumevo2max

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 74
15% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 2 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 3 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 4 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 5 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 6 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 7 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 8 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 9 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 10 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 11 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 12 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 13 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 14 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 15 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 16 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 17 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 18 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 19 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 20 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 21 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 22 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 23 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 24 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 25 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 26 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 27 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 28 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 29 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 30 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 31 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 32 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 33 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 34 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 35 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 36 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 37 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 38 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 39 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 40 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 41 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 42 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 43 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 44 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 45 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 46 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 47 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 48 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 49 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 50 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 51 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 52 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 53 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 54 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 55 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 56 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 57 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 58 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 59 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 60 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 61 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 62 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 63 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 64 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 65 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 66 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 67 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 68 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 69 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 70 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 71 of 74
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 72 of 74
1% of workout
300m 3K-5K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K-5K pace effort”
Segment 73 of 74
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 74 of 74
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:40

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Sweet spot distance, high rep count

1

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level
RPE 3
Light
Duration
15m
Zone
Easy
Notes
  • •Start with 10-12 minutes easy running
  • •Include dynamic drills (leg swings, high knees, butt kicks)
  • •Finish with 4-6x100m strides at gradually increasing pace
  • •Take time to feel loose and ready
2

The 300m Grinder

20x300m with minimal recovery creating oxygen debt

The 300m Grinder
Repeat 24x: 20x300m with minimal recovery creating oxygen debt
24
×
1
300m 3K-5K pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“3K-5K pace effort”

2
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

3
300m 3K-5K pace
RPE 9
Maximum
Duration
300m
Effort Zone
VO2 Max

“3K-5K pace effort”

Notes
  • •Focus on maintaining consistent effort
  • •Use recovery periods wisely
  • •Stay mentally engaged throughout
3

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level
RPE 2
Easy
Duration
10m
Zone
Easy
Notes
  • •Start very easy, gradually slow down
  • •Focus on deep, relaxed breathing
  • •Prepare for stretching and foam rolling
  • •Hydrate and refuel within 30 minutes

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.