Surge Flicks

Workout - Surge Flicks

• 15min @ 6'00''/km
• 6 lots of:
  • 2min @ 4'45''/km
  • 2min rest
• 12min @ 6'30''/km
• 5 lots of:
  • 20s @ 3'00''/km

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Quick summary

A breakdown of “AEROBIC BASE RUNNING PHASE II: ADDING SPEED AND INTENSITY WORKOUTS” from Vo2maxProductions. Here’s the gist so you can run it today. Watch the full video for context.

Key points:

• Build the aerobic base with easy, conversational running before adding intensity.
• After 3-5 weeks at 30-60 km/week (adjusted to your background), you’re ready to add quality work.
• Progression: start with a 20-minute tempo, add a longer run, then unstructured “flick” surges, then structured repeats like 5 x 1 km or 6 x 800 m.
• Cap weekly mileage growth at 10% or less. Rotate weekly focus across easy runs, a long run, tempo, flick surges, and strides.
• Strides (4-6 x 80-100 m or 15-20 s bursts) let you work speed several times a week with minimal strain.

Workout (once you’re logging at least 30 km/week at an easy pace):

1. Warm-up: 10 min easy jog, gentle stretching.
2. 20-minute tempo at 80-85% of max HR (between 10K and half-marathon effort, hard but controlled).
3. Flick (surge) set: 6 x 2 min hard (5K-10K pace), each with 2 min easy jog, inside an 8-mile (about 12 km) outing.
4. Cool-down: 5-10 min slow running.
5. Strides: 4-6 x 15-20 s (80-100 m), strong finish, full recovery between.

Adjust distances and paces to your own training zones in the Pacing app.

Closing note: dial in your zones and run the Phase II structure consistently.

References

• AEROBIC BASE RUNNING “PHASE II”: ADDING SPEED AND INTENSITY WORKOUTS | Sage Canaday - YouTube (YouTube Video)