19th January 2026

The app I use to send out my coaching plans it called Final Surge. And even though I look at it every day, it's just dawned on mt that we haven't had a surge in pace during Run Rhaw for ages!

So here we go - the initial effort around 10K pace, and then a 30 second surge of pace before the recovery.

This is a great way to simulate a race environment, when you want to drop that runner hiding behind you, or you want to catch that group that's just in front.

Here's the full session;

And hit the 2 minute efforts faster than the 3 minutes to get the most out of the session!

See you there!