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

Ready to start training?

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

Try in App Now

workout/surge-flicks-92a879da

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

Quick Summary

Here’s a breakdown of AEROBIC BASE RUNNING “PHASE II”: ADDING SPEED AND INTENSITY WORKOUTS from Vo2maxProductions. The video is worth watching, and we’ve distilled it to help you start the workout right away. For deeper context, check out the full video.

Key Points

• Establish your aerobic foundation through easy, conversational-paced running before you introduce intense efforts.
• After 3–5 weeks of consistent training at 30–60 km/week (adjusted for your background), you’re ready to weave in quality work.
• Progress through these steps: begin with a 20-minute tempo run, incorporate a longer run, layer in unstructured “flick” surges, then move toward structured repeats like 5 × 1 km or 6 × 800 m.
• Limit weekly mileage growth to 10% or less, and rotate your weekly focus across easy runs, a long run, tempo work, flick surges, and strides.
• Strides—4–6 × 80–100 m or 15–20 s bursts—let you work speed several times a week with minimal strain.

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

1. Warm‑up – 10 minutes of easy jogging, followed by gentle stretching.
2. 20‑minute tempo – hold 80–85% of max HR, somewhere between 10K and half-marathon effort (hard but controlled, not an all-out sprint).
3. Flick (surge) set – 6 × 2 min hard pushes (5K–10K pace), each followed by 2 min of easy jogging, all within an 8-mile (approximately 12 km) outing.
4. Cool‑down – 5–10 minutes of slow running to bring your heart rate down.
5. Strides – 4–6 × 15–20 s accelerations (80–100 m), finishing strong with complete recovery between reps.

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

Closing Note Test this Phase II strategy by dialing in paces that match your training zones, then enjoy watching your speed and intensity climb steadily. The Pacing app makes it easy to personalize the workout to fit your schedule and goals. Good luck out there!

References

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