Easier version
default
FartlekRPE 8.9MediumPro Level★★★☆☆

THE SURGE FEST (LONG)

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 20m
Distance
20km
Intensity
8.9/10
Target Race
10K
Terrain
any
Difficulty
★★★☆☆
Tags
fartleksurgescontinuous

Export Workout

Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 119
15% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 2 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 4 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 5 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 6 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 7 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 8 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 10 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 11 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 12 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 13 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 14 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 16 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 17 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 18 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 19 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 20 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 22 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 23 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 24 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 25 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 26 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 27 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 28 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 29 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 30 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 31 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 32 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 33 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 34 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 35 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 36 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 37 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 38 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 39 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 40 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 41 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 42 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 43 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 44 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 45 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 46 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 47 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 48 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 49 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 50 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 51 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 52 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 53 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 54 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 55 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 56 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 57 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 58 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 59 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 60 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 61 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 62 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 63 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 64 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 65 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 66 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 67 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 68 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 69 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 70 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 71 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 72 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 73 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 74 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 75 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 76 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 77 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 78 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 79 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 80 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 81 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 82 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 83 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 84 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 85 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 86 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 87 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 88 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 89 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 90 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 91 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 92 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 93 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 94 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 95 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 96 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 97 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 98 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 99 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 100 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 101 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 102 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 103 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 104 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 105 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 106 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 107 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 108 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 109 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 110 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 111 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 112 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 113 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 114 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 115 of 119
0% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 116 of 119
0% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 117 of 119
1% of workout
3K-5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration30s
“3K-5K pace effort”
Segment 118 of 119
0% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 119 of 119
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:43

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 39x: 40-minute continuous run with 30x30 second surges randomly placed
39
×
1
3K-5K pace
RPE 8
Extremely Hard
Duration
30s
Effort Zone
VO2 Max

“3K-5K pace effort”

2
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

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

“3K-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

Ready to Run This Workout?

📥

1. Download to Your Device

Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)

💪

2. Review Effort Levels

Make sure you understand RPE zones before starting

Learn RPE Scale →
🎯

3. Find More Workouts

Build progressive training sessions for your goals

Browse Training Guides →

Share this workout

Share on TwitterShare on Facebook

Similar Workouts

More fartlek workouts with medium intensity

See All
FartlekMedium

THE SURGE FEST

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

1h 5m

Duration

any

Terrain

16km

Distance

Medium

Intensity

Intensity:
8.6★/ 10
🎯 10khalf marathon
FartlekMedium

THE SURGE FEST (SHORT)

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

45m

Duration

any

Terrain

10km

Distance

Medium

Intensity

Intensity:
8.7★/ 10
🎯 10khalf marathon
FartlekMedium

FARTLEK FUSION

Mixed time surges: 4-3-2-1 minutes with half-time recovery

1h 0m

Duration

any

Terrain

15km

Distance

Medium

Intensity

Intensity:
9.2★/ 10
🎯 10khalf marathon
FartlekMedium

FARTLEK FUSION (LONG)

Mixed time surges: 4-3-2-1 minutes with half-time recovery

1h 20m

Duration

any

Terrain

20km

Distance

Medium

Intensity

Intensity:
9.5★/ 10
🎯 10khalf marathon

Similar Intensity

Other medium intensity workouts with different training styles

See All
Tempo RunMedium

ACID BATH BONANZA 🧪 (RESEARCH STUDY)

Advanced lactate research study! 8x4 minute tempo surges with equal recovery. This extended acid bath bonanza builds serious lactate buffering capacity while testing your threshold endurance. Science meets suffering!

50m

Duration

road

Terrain

11km

Distance

Medium

Intensity

Intensity:
7.8★/ 10
🎯 10khalf marathonmarathon
Tempo RunMedium

ACID BATH BONANZA 🧪 (LABORATORY EXPERIMENT)

Welcome to the lactate laboratory! 6x3 minute tempo surges with equal recovery. This alternating tempo/recovery experiment tests your lactate buffering system while keeping things manageable. Perfect acid bath introduction!

38m

Duration

road

Terrain

8km

Distance

Medium

Intensity

Intensity:
7.6★/ 10
🎯 10khalf marathongeneral fitness
Tempo RunMedium

COMFORTABLY UNCOMFORTABLE CLUB 😅 (FULL MEMBERSHIP)

Full membership to the comfortably uncomfortable club! A 30-minute progressive tempo journey from easy to threshold. Master the art of being comfortable with discomfort through structured progression.

45m

Duration

road

Terrain

10km

Distance

Medium

Intensity

Intensity:
6★/ 10
🎯 10khalf marathonmarathon
Tempo RunMedium

COMFORTABLY UNCOMFORTABLE CLUB 😅 (MEMBERSHIP TRIAL)

Welcome to the club where comfort meets discomfort! A 20-minute progressive tempo from easy to threshold. Perfect for runners who want to explore the sweet spot between comfortable and challenging.

35m

Duration

road

Terrain

8km

Distance

Medium

Intensity

Intensity:
6★/ 10
🎯 10khalf marathongeneral fitness

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.