After the quick 5k yesterday, I went with surges on Saturday, short sprint bursts mixed with 2 minute recoveries. I hit every sprint target pace, but only hit my recovery pace 3 of 8 times. Seems it was a littler harder to recover from the sprints than I would have liked. Still, I love doing this workout. The sprints are so short, and the workout finishes before you know it. Here is another example of where I tend to count steps. I try to get 100 steps into each 30 second sprint. This helps my pace as well as keeps my distance up. My total distance today was 3.37 miles.