TIRED SURGES

The objective of this session is to inject short, fast bursts into steady state running. It trains the athlete's ability to put in quicker bursts at various stages of a race to open up gaps on opponents - or to match similar tactics employed by rivals. This manoeuvre can be very demanding mentally and physically because a five per cent increase in pace requires a 15 per cent increase in energy expenditure.

Apart from the tactical benefits, physiologically the work-out elevates the heart rate and improves the ability of the athlete to cope with – and disperse, via the lactate shuttle process - the amount of hydrogen ions and lactic acid in the blood and muscles caused by pace increases during steady tempo runs. The lactic acid is subsequently recycled as a source of energy supplied by the anaerobic pathway. Because of the increase in energy expenditure generated by use of the tired surge tactic, it is usually best left during races to experienced, international and elite athletes aiming to give themselves strategic advantages over rivals.

However, because it utilises anaerobic energy sources, it is a useful training exercise for everyone. Benefits include enabling athletes to cope better with hills encountered during races or fast finishes. To practice tired surges it is useful to have a wrist watch. The idea is to significantly raise the tempo in your steady state run for 15, 20, 30, 45 and even 60 seconds at increased tempo every fifth, sixth or seventh minutes before dropping back down to your original pace.

It is essential to keep the pace going after the surges otherwise the benefits of the session are not maximised.

Four 20 second surges after every 4 minutes 40 seconds of a steady state run at between 5K and 10K pace will constitute a 20 minute training session with time for a five minute warm-up and cool down.

Three 60 seconds surges after every six minutes of running at between 5K and 10K pace will take the total time to 21 minutes.

Again, there are lots of options which you can integrate into your own programme.

ACCLERATION RUNS

The objective of this work-out is to develop the capacity to run faster when tired physically and mentally. Again, there are many variations and much will depend on the athlete's age, ability, experience, event and phase of the training year.

If your session is limited to 30 minutes you could run for 10 minutes fairly comfortably, step up the pace for the next 10 minutes then run as hard as you can over the final 10 minutes, This is a three-stage increment but you can do more if you like. For example, you could run 10 minutes at marathon pace + 5 minutes at half-marathon pace + 5 minutes at 10K pace + 5 minutes at 5K pace + 3 minutes at 3K pace + 1 minute at 1500 metres pace + 1 minute as hard as possible.

This is a demanding session and not one which you would use too close to a race.

Other good sessions include 15 minutes at half-marathon pace + 10 minutes at 10K pace + 5 minutes starting at 5K effort then winding up the pace every minute until you are running close to maximum effort during the final minute.

You could include running for 15 minutes from your training base before turning round and retracing you steps. The idea is to complete the second half of the run faster than the first.

This type of work-out can be varied by using a slightly-uphill outward run. It means you will be able to get in some good leg speed work on the downhill inward journey. Use a downhill outward section and you will have to work hard on the homeward uphill section. Again, this is quite strenuous. Ideally, you should run into any headwind on the outward section and with a tailwind at your back in the way home. This reduces the chances of picking up a cold or virus by exposing a warm, tired body to dramatically decreased temperature when you turn back into the wind after working up a sweat with the breeze at your back.

These sessions are just a few of dozens which can be performed in 30 minutes. All it takes is a little imagination, a determination to get things done and an ability to manage your time effectively. So get going now - and don't waste a minute!

Derek Parker is a UK Athletics Level 4 Coach. He was Scottish Athletics Performance Coach of the Year 2006.

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