Sunday, October 19, 2014


Congratulations to Coach Joey and Coach Mary Ann

Foothill Community College Track
Monday, Oct-20, 5:30pm to 7:00pm

Intermediate & Long Distance Workout
5 rounds
1min SURGE, 1min normal long-run pace
2min SURGE, 2min normal long-run pace
No rest b/t rounds

Workout Details: A variation of the classic fartlik workout that was created by Swedish coach Gosta Holmer.   Coach Holmer used farlik workouts (Swedish for "speed play") to train the body how to change gears and engage different muscle fibers.

Run 1min at a surge pace.  The surge is a hard tempo pace and not a sprint.  At the end of the 1min surge, simply return to a relaxed long-run pace for 1min.  If you have a hard time returning to "normal" long-run rhythm, then you are running the surges too quickly.   Run 2min at surge pace.  Return to long-run pace for 2min.  Repeat for a total of 5 rounds.

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