Improve your 10K Race Performance with These Surging Training Runs

By Rick Morris

The 10K running and racing distance requires a high level of aerobic endurance, an elevated lactate turn point and the ability to change pace frequently. The 10K places more emphasis on your surging skills than nearly any other race distance. The 10K's unique blend of speed and distance make your ability to surge a critical part of your 10K performance.

You are performing a form of surging anytime you increase your speed to faster than race pace during a workout, but to maximize the benefits of your 10K training your surging workouts should be specifically designed for the 10K distance. Here are a few 10K surging training runs to get you started.

12 x 600/200 Meter Compound Sets

On a 400 meter track, run 600 meters at 10K pace then speed up to full sprint pace for 200 meters. Jog at an easy pace for 200 meters of recovery. Repeat 11 more times for a total of 12 compound sets.

5 x 2000 Meter Pick Ups

Run 2000 meters alternating between 400 meters at 10K race pace and 400 meters at 5K race pace. Take no recovery during the 2000 meter repeats. Repeat 4 more times for a total of 10000 meters. For your first few attempts at this workout, recover between each 2000 meter repeat with 2 minutes of complete passive rest. As you become fitter you can jog for 2 minutes of active recovery instead of complete rest.

5000 Meter Fartlek

Run 5000 meters at 10K pace. Speed up to nearly all out sprint pace for between 100 and 300 meters 6 times during your 5000 meter run. There is no specific structure as far as when to throw in your sprint pace surges or how far to surge. Just be sure you get in at least 6 surges. Vary the both the distance and amount of time between your surges.