Surge Workouts or Quick Tempo Training Schedule
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
If you want to know more about speed and endurance this is a great guide.
A nice cheap way to track your speed, time, and distance.
A great entry level running watch
An interesting approach to 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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