3:00 Speed Surges
The general structure you can expect is a workout description including warm up, workout, and cool down. We will give workouts assuming you'll be running on the LEVER but you can do these workouts away from the treadmill as well.
To customize your paces we suggest using the LEVER Pace Calculator.
For this warm up we recommend starting with at least a 10:00 section of easy running, followed by 3:00-5:00 of slightly faster running to prepare your legs for the quality work to come. After your 3:00-5:00 pickup take 2:00 of easy running before starting the workout. If you're using your LEVER, you'll take off 10% bodyweight.
It's time for the main attraction! This workout, called 3:00 Speed Surges, focuses on a fast but maintainable pace increasing every 1:00 section of a 3:00 repeat.
The basic structure is as follows:
1:00 at your 10k Pace
1:00 .2 miles per hour faster
1:00 .1 miles per hour faster
2:00 recovery at an easy pace
For your total number of repeats, you'll be looking to run 4 to 5 of them, then head into your easy cool down.
Once you've finished your workout, switch gears and run at an easy effort for 10:00 to 15:00 to wrap up a great workout.