Tuesday Surge Play Workout (11.4.25)
Hello and
Welcome to November, HOH!
I hope you all had a Happy Halloween and great weekend!
We will be meeting in the parking lot behind the Salt Museum tomorrow at 5:45pm for our workout.
Please note that everyone must wear lights and be easily visible! Although we
will likely stay on the Parkway, it’s beginning to get dark earlier, so it is
very important that you are visible to other runners/bikers/skaters while out
there.
You can find the workout below along with a screenshot attached of
how I programmed it into my Garmin.
Tuesday Surge Play Workout (11.4.25):
Warmup w/dynamics
5 times:
3 min. tempo-moderately hard effort
3 min. easy effort
Cooldown
Yes, I know I said we’d be cooling it a little on the workouts as
we recover from the year of training, but this one isn’t really as much of a
speed workout as you may think. This workout was designed to help you find and maintain your
running rhythm by running for 30 consecutive minutes. To make those 30
minutes a little easier, we’re breaking it down into shorter, 3-minute intervals
of varying efforts between tempo-moderately hard efforts and easy efforts.
Modification: If you don’t think you can do 5 sets of 3×3
intervals, try 6 sets of 2×3 intervals instead. Doing so will still give you 30
minutes of continual running but lessen the amount of time you’re running the
tempo-moderately hard intervals.
Things to Keep in Mind:
·
The 3-minute easy intervals are scheduled in
my Garmin as a recovery. This was done more so those of us who schedule workouts
in our Garmins can see the difference between the intervals. These intervals are not
meant to be walked and should be run/jogged at an easier effort than the
tempo-moderately hard efforts… The easier effort is
your recovery 😊 (If you absolutely cannot run the entire
interval, it’s okay to begin them as a fast pace walk but should be run/jogged
within 30-45 seconds).
·
We will circle back and regroup on those easy effort
intervals.
·
As usual, you should be focusing on how each interval
feels and NOT the numbers on your watch.
Effort Guide:
Easy Effort: should be
conversational in that you should be able to hold a conversation or sing a song
without feeling too out of breath. 80% of your runs should be run at this
effort.
Moderate
Effort: ~ 1 minute per mile faster than easy pace
A little more challenging, but you can
still converse- in a few sentences.
Tempo Effort: ~ 1.5 minutes
per mile faster than easy pace
A little more challenging than moderate, but you can still
converse- in a few sentences.
Moderately Hard
Effort: ~ 2 minutes per mile faster than easy pace
More challenging with labored breathing. This effort is sustainable
for 30-60 minutes. You should only be able to speak a sentence or two.
Hard
Effort: ~ 2.5 – 3 minutes per mile faster than easy pace
Quickly uncomfortable, and you
shouldn't be able to say more than a few words.
Harder
Effort is uncomfortable, your breathing should be quite labored,
and you shouldn't be able to say more than a word (if any).
Looking Ahead:
Saturday (11/8/25): Location TBD– meet at 8am for an
easy run.
Tuesday (11/11/25): Meet at
the Salt Museum at 5:45pm
I’m looking forward to seeing everyone in your lights tomorrow!
Please remember to stay hydrated and feed your body ahead of tomorrow’s
workout.
Have a great afternoon,
Coach Kristen
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