Buzz
Diversity is key in running. An effective running plan combines steady-paced runs to enhance your aerobic foundation with faster-paced sessions that boost your speed and strength. While long, slow runs are crucial, they can become tedious. Introducing surges is a great way to add excitement and integrate speed training into your longer runs.
Understanding Running Surges
Running surges involve quick increases in pace during your run. Unlike sprint intervals, where you run fast and then walk to recover, surges are about maintaining a continuous run with brief speed boosts. These are often referred to as “fartleks,” a Swedish term meaning “speed play.”
Surges offer the benefit of teaching you to adjust your speed, a challenging skill since we often settle into a consistent running pace. Their flexibility is another advantage. You can perform surges at a critical velocity pace, similar to a 5K or 10K race pace, enhancing the efficiency of your fast-twitch muscles in oxygen utilization. Alternatively, surges at an aerobic pace can boost your endurance for longer runs.
For both approaches, keep the intervals short and allow ample recovery time. A useful guideline is to end the session feeling like you had more to give. The objective is not to exhaust yourself but to achieve gradual, consistent progress.
Integrating Surges into Your Long Runs
The implementation of surges in your long runs will vary based on your training level and objectives, but it doesn’t have to be complex. Begin with a 10 to 15-minute warm-up. Then, at set intervals, introduce a quick speed increase. You can time these surges or use visual cues like reaching a specific landmark. Aim for surges lasting between 30 seconds and two minutes, followed by a return to your normal pace.
Ensure you run long enough between surges to fully recover. Starting with just one or two surges is perfectly acceptable. Over time, consistent practice will yield significant improvements.
