2 Mile Time Trial

2 Mile Time Trial

Effort Levels: Warm-Up/Cool-Down: RPE 2–3 Time Trial: RPE 7–8

Prepare as you would for a race. Focus on proper hydration, fueling, and mental preparation prior to the workout. Begin with 5–10 minutes of easy running at a relaxed, conversational effort (RPE 2–3), followed by dynamic warm-up exercises.

Run 2 miles at a hard, sustained effort (RPE 7–8). Breathing will be strong and controlled, and conversation limited to a few words. This should feel challenging but evenly paced — avoid starting too fast so you can maintain effort through the finish.

After completing the run, record key details including finish time, average heart rate, weather conditions, how you felt, and what you ate or drank before and during the workout.

Enter your result into the Final Surge Workout Calculator. Pay close attention to the Easy Run (RPE 2–3), Long Run (RPE 3-4), and Threshold/Tempo (RPE 6–7) paces calculated afterward, as these will guide your upcoming training.

Finish with 5–10 minutes of easy jogging or walking (RPE 2–3), followed by stretching.