20-Mile Surge Long Run

Workout - 20-Mile Surge Long Run

• 0.0mi @ 7'10''/mi
• 6 lots of:
  • 0.0mi @ 5'58''/mi
  • 0.0mi @ 6'53''/mi
• 0.0mi @ 7'23''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/20mile-surge-long-run-ecf0beb7

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Want a new long-run structure? Here’s what The FOD Runner covers in FAST 20 Mile LONG RUN In The NEW Nike NEXT%2 Colourway + BIG MAILTIME Unboxing. The essentials so you can use it. Watch the full video for the breakdown.

Key points

• Drop back from your typical long-run speeds (often 6:30 to 6:40 min/mile), aiming for mid-6 min/mile across most of the distance to handle fatigue better.
• Insert sharp “surge” miles (6:00 to 5:50 min/mile) on rolling sections.
• Switch between a fast mile and an easy mile, six cycles.
• Check in with yourself. If you feel strong when reps finish, add a couple of miles.
• Nutrition: carb up the night before, and use hydration tabs you can digest easily during the run.

Workout example (20 mi long run, around 2 h 10 m total)

1. Warm-up: 1 mi easy (around 7:10 min/mi).
2. Repeat 6 times:
   • Fast mile (around 6:00 min/mi, uphill or flat), the surge.
   • Recovery mile (around 6:50 to 6:55 min/mi, mostly uphill), moderate effort.
   • Typical paces observed: 6:05, 6:04, 5:53 (downhill), 6:51, 5:57, 6:05.
3. Cool-down: easy miles to hit the 20+ mile mark.
4. Optional: if you still feel good after the six reps, add a loop or two on the industrial estate.

Practical tips

• Pace control: start slower than feels natural, then build into surge miles.
• Terrain: catch slight hills for the faster sections. Downhills will naturally speed you up.
• Trust your body: don’t obsess over numbers, run how you feel.
• Nutrition: solid carb meal the night before. Pack something simple to digest on the go.
• This workout scales. Shorten or extend mileage based on the day.

Closing note

Try this undulating long-run structure and match paces to your fitness with the Pacing app.

References

• FAST 20 Mile LONG RUN In The NEW Nike NEXT%2 Colourway + BIG MAILTIME Unboxing | FOD Runner - YouTube (YouTube Video)