Thursday Speed Development Session – Mo Farah Group 300s

8 September 2020 - By David Jobling

On Thursday we are again running a socially distant speed development session, this week it’s 300 intervals adapted from one of Mo Farah’s Training Group sessions that Scott has found for us.

Perhaps needing little introduction to members, Mo Farah, or Sir Mo, over distances of 5k & 10k is a four time Olympic Gold winner and 6 time World Champs gold winner and is the most decorated athlete in British athletics history.

Members will need to pre-register for attendance at this limited coached session – see below.

We will not be meeting at the Leisure Centre but will meet at our Eastways loop meeting point at the earlier time of 6:45pm for a 7pm start. Please do your own warm up jog prior to arrival or session starting.

At Eastways we will go through our briefing, dynamic warm-ups and drills prior to kicking off the session main part.

The session main part is continuous running of 300 intervals with equal distance 300 jogging recoveries around the Eastways 400 loop – see below.

This type of workout increases fatigue resistance and comfort at relatively high speeds. Mo Farah’s Training Group and athletes coached by Alberto Salazar (Mo’s former coach and NY(3) and Boston marathon winner) run intervals of this distance as a great way to get in race shape. A perfectly executed set of 300s would be where the interval times are consistent from start to finish and the last interval is more or less an all-out effort.

Guidance is to run the 300’s at a pace at or faster than 5K or 10K pace.

7 x 300 intervals with equal 300’s recoveries appears to be the magic number for many of Alberto’s athletes, and if it’s good enough for them it ought to be a good guide for the rest of us – but please pick a session structure and pace that is suited to your current fitness.

It’s a fairly straightforward session to program into a Garmin or other device by selecting 300 run and repeats or 300 run & 300 recover and repeats – you’ll need 13 segments if opting for 7 intervals or 11 for 6, 15 for 8 and so on………

Please can all members ensure that they:

• Do not attend if showing any COVID-19 symptoms.
• Do not attend unless pre-registered and relevant Covid 19 disclaimer has been agreed – see below.
• Perform the workout in groups of no more than 6 and adhere to current Covid guidelines by staying 1-2 metres apart during the course of the session.
• Ensure appropriate distance given when overtaking.
• Perform a suitable 1-2 mile cool down jog and appropriate post session stretching.

In order to take part in the session you must first read the COVID-19 Health Screening Questionnaire and Disclaimer (you will need to log in to view).

Once you have read the Disclaimer, to take part in the session please complete the below which will provide the coaches with your name and mobile telephone number for track and trace purposes, and tick to confirm your agreement to the disclaimer.



The current England Athletics guidelines restrict us to 12 persons per coach and as we usually have 2 coaches present we are currently limiting the sessions to 24 people; which will be operated on a first come, first served basis. Once we have reached 24 people, we will operate a waiting list from those who have requested to take part should anyone drop out. We will contact you if you are not in the initial 24 attendees and you will be added to the waiting list unless you advise us otherwise.

After registering if you find that you are no longer able to attend, or your details change after signing up, please notify the coaches so that we can update the information or fill your space from the waiting list.

Scott and I look forward to meeting everyone at Eastways. DJ


  1. Haydeh Safavi Haydeh Safavi says:

    I am afraid I can’t make tonight’s session. Sorry for the late notice.

  2. David Jobling David Jobling says:

    Thanks for letting us know Haydeh, hope all ok.

Leave a reply