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Surge Workouts or Quick Tempo Training Schedule

Updated on August 19, 2013

Surge Workouts â in runners speak -> Fartlek Runs

The main idea for quick tempo / surge workouts is to increase speed as you may already have guessed. You do this by building-up your fast twitch muscle fibers. In order to do so, choose distinct intervals during a run. At the landmarks or distance choosen increase your speed, "surge," for a set period, but limit the time (short surges). Make sure to have the same length of time for each and every surge.

Generally, I recommend speed workouts be performed in an area you are familiar with. Performing speed training on a track is for more advanced runner.

Use a surge time length of 60-90 seconds

You want to make sure that you don't slow down lower than the pace you were maintaining before your surge workouts.

The pace should be relaxed.

Once you are close to a mile into your run begin doing surges for 60-90 seconds. Run hard for the 60-90 seconds, maintain your normal running pace for 3 minutes, and then do another 60-90 second surge.

Note surges should be set at your pace and built up. As with every surge workout or fartlek run you should make sure to finish up the workout with a relaxed mile cool down.

Basic Tools for Speed Workouts

Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training
Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training

If you want to know more about speed and endurance this is a great guide.

 
New Balance Womens NX510 Running Watch
New Balance Womens NX510 Running Watch

A great entry level running watch

 
SKLZ Speed Chute Resistance Sprint Trainer - Speed Training Parachute Helps Maximize Acceleration and Top Running Speed through Resistance and Overspeed Training
SKLZ Speed Chute Resistance Sprint Trainer - Speed Training Parachute Helps Maximize Acceleration and Top Running Speed through Resistance and Overspeed Training

I don't use mine every time, but it is a great way to make sure you are challenging yourself. Don't be stag-net in your training.

 

My suggested Weekly Surge Workout

Like introducing any new workout to the mix. Stick to this workout for the first few weeks since it will take time to adjust to the workouts. After 3-4 weeks you will adjust and be able to increase the interval running duration's.

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What Do You Think About Quick Tempo Runs?

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      khyrst 4 years ago

      Not my favorite, but they make the long runs more tolerable.