3:00 Speed Surges

3:00 Speed Surges

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.

Warm Up

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.

3:00 Speed Surges

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.

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.