Run for 35:00, Surge for :40 each 3:30.
You will run a total of 35:00 and will do a total of 8 surges of :40.
PACE: Base pace should be moderate/medium pace. Surge = all out. Check out wodfollow for exact pacing.
Use a stopwatch with a lap timer.Run for 3:30, press the lap, run :40 & press lap again, keep an idea of how far you get each :40 surge. This should be done at least 45 minutes after your other work for the day, preferably a second workout for the day..