Mixed Session: Steady with Surges
The third day. Continuous steady work with five 2-minute surges to a comfortably-hard effort, then a steady close. ~45 min, one modality, no equipment required. Sits between the hard day and the easy day.
Estimated session
- Movements 1
- Working sets 6
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking 10 min easy build, then 5 × 2 min surges at RPE 7 with 2 min easy between, then 10 min steady at RPE 5. Keep moving throughout. 1 warm-up set first 6 × 2:00 to 10:00 · rest 0s to 2 min | 6 | 2:00 to 10:00 | 0s to 2 min |
Coaching notes
Continuous session — the clock does not stop between surges; the "rest" interval is easy movement at RPE 4-5, not standing recovery. Default modality is outdoor running or brisk hill walking; substitute any bike, rower, elliptical, stair machine, treadmill or jump rope at matched RPE. Keep the same modality the block's other two days use so the week-8 benchmark stays comparable. Surge count and duration are set each week by the program instructions. If a surge cannot be held for its full duration, end the session's surges and finish steady.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight