Easier version
short
Harder version
long
FartlekRPE 8.6MediumPro Level★★★☆☆

THE SURGE FEST

40-minute continuous run with 30x30 second surges randomly placed

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Unpredictable surge pattern builds race readiness

Workout Overview

Duration
1h 5m
Distance
16km
Intensity
8.6/10
Target Race
10K
Terrain
any
Difficulty
★★★☆☆
Tags
fartleksurgescontinuous

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 89
17% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 2 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 3 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 4 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 5 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 6 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 7 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 8 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 9 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 10 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 11 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 12 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 13 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 14 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 15 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 16 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 17 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 18 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 19 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 20 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 21 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 22 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 23 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 24 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 25 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 26 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 27 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 28 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 29 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 30 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 31 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 32 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 33 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 34 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 35 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 36 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 37 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 38 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 39 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 40 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 41 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 42 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 43 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 44 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 45 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 46 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 47 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 48 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 49 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 50 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 51 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 52 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 53 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 54 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 55 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 56 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 57 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 58 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 59 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 60 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 61 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 62 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 63 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 64 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 65 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 66 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 67 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 68 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 69 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 70 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 71 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 72 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 73 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 74 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 75 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 76 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 77 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 78 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 79 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 80 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 81 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 82 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 83 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 84 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 85 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 86 of 89
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 10s
“Easy recovery”
Segment 87 of 89
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“5K pace effort”
Segment 88 of 89
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 89 of 89
11% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:27

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Unpredictable surge pattern builds race readiness

1

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level
RPE 3
Light
Duration
15m
Zone
Easy
Notes
  • •Start with 10-12 minutes easy running
  • •Include dynamic drills (leg swings, high knees, butt kicks)
  • •Finish with 4-6x100m strides at gradually increasing pace
  • •Take time to feel loose and ready
2

The Surge Fest

40-minute continuous run with 30x30 second surges randomly placed

The Surge Fest
Repeat 29x: 40-minute continuous run with 30x30 second surges randomly placed
29
×
1
5K pace
RPE 8
Extremely Hard
Duration
30s
Effort Zone
VO2 Max

“5K pace effort”

2
Recovery
RPE 2
Easy
Duration
1m 10s
Effort Zone
Recovery

“Easy recovery”

3
5K pace
RPE 8
Extremely Hard
Duration
30s
Effort Zone
VO2 Max

“5K pace effort”

Notes
  • •Focus on maintaining consistent effort
  • •Use recovery periods wisely
  • •Stay mentally engaged throughout
3

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level
RPE 2
Easy
Duration
10m
Zone
Easy
Notes
  • •Start very easy, gradually slow down
  • •Focus on deep, relaxed breathing
  • •Prepare for stretching and foam rolling
  • •Hydrate and refuel within 30 minutes

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.