For this week’s running workout we’re taking you through the the first ASICS Pace Academy™ Challenge workout. Surges are designed to help bring attention to, and improve your turnover—or how many steps you take in each minute of running. The quicker your stride, the faster you run. Throughout this entire workout, focus on taking quick, strong steps, especially when you’re running fast. (Our cadence feature can help you track this.) 

In this workout, the “fast” pace will be approximately 2 minutes per mile faster than your slow pace. Be sure to slow all the way down to a relaxed, easy pace during the recovery intervals—your breathing should be back to normal when you begin the next interval. You want to be able to run fast throughout all 8 intervals.

The Workout

  • 5 Minute Warm up.
  • Run 30 seconds fast.
  • Run 2 minutes slow.
  • Repeat 7 more times.
  • 5 minute cool down.

So what are you waiting for? You’ve got this! Plus our helpful audio cues will keep you on track throughout the entire workout. Join the ASICS Pace Academy™ Challenge here or in the challenges section of the app and get ready to fly. #dontrunfly



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