Steady Run with Surges

Workout - Steady Run with Surges

• 10min @ 9'00''/mi
• 40min @ 7'45''/mi
• 3 lots of:
  • 3min @ 7'33''/mi
  • 2min @ 8'45''/mi
• 10min @ 9'15''/mi

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Intro: This is a summary of WEEKLY TRAINING VLOG: May 13-19, 2019 by Vo2maxProductions. If you haven’t watched it yet, check it out—there’s a lot to learn, and we’ve pulled out the essentials you can apply to your training right now.

Key Points:

• Coming off a chest cold meant dialing back the intensity for the week. Total volume hit 110 mi (≈177 km), with most of that split between recovery-paced runs and back-to-back runs on the same day.
• The week skipped hard VO₂‑max work entirely. Instead, the focus shifted to building base miles, throwing in brief pickups, and drilling leg turnover.
• Comrades Ultra (55 mi/89 km) prep leans on hill strength, short fast repeats, and a three-week taper leading into race day.

Workout Example:

• 15‑mile easy run on rolling terrain—keep the effort comfortable, then work in 3 × 3‑minute surges (about 10‑sec faster than easy pace) with 2 min at easy pace between surges.
• Double‑day runs: lace up again later for a short 5‑mi second run at the same relaxed effort. This builds weekly mileage without the wear-and-tear of pushing hard.
• Hill repeats (2½ weeks before the race): Run 5 × 1‑minute repeats uphill (around 5‑10 % grade) at hard effort, then jog or walk back down. This builds leg strength and cadence before stepping to the line.

Closing Note: Take today and run one of these sessions—adjust paces based on how you’re feeling. Use the Pacing app to dial in your own numbers, modify the distances as needed, and revisit the Vo2maxProductions video if you want the full breakdown. You’ll feel stronger on race day.

References

• WEEKLY TRAINING VLOG: May 13-19, 2019. Comrades ultra, Bolder Boulder Weekend Event and more! - YouTube (YouTube Video)