100 min Long Run With 6 x 1 min Surges
A 100 minute easy long run with six 1 minute surges at 10k effort in the second half, to keep leg speed and practice responding to pace changes.
- Duration
- 1 h 40 min
- Distance
- 18.3 kmestimated
- Effort
- 107
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very easy start | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy aerobic | 50 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Surge at 10k effort, smooth | 1 min | 100-104% threshold pace88-92% HRmax95-101% FTP |
| 3.2 | RecoveryEndurance Back to easy rhythm | 4 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 | Cool-downRecovery Easy finish | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Long runs at a single steady pace can leave you flat for races with surges, climbs and changes of pace. This version keeps the run easy overall but adds six one minute surges in the second half. They wake up the legs, recruit faster muscle fibers late in the run and train you to settle back into an easy rhythm after a change of pace.
Run ten minutes very easy and 50 minutes at an easy aerobic effort. Then surge for one minute at about 10k effort and return to easy running for four minutes, six times. Finish with ten minutes of easy running. The surges should be quick and smooth, not all-out, and the easy sections in between must stay truly easy.
This suits intermediate runners in 10k to marathon training who want some variety in their long run. Use it every few weeks instead of a plain long run.
Tips
- Build into each surge over five seconds instead of sprinting off.
- Stay relaxed in the shoulders as you speed up.
- Skip the surges if the first 50 minutes felt hard.
Good for10kHalf marathonMarathon
Season phaseBaseBuild