can separate you from your racing rivals. Here's when and how to surge - and leave your competition behind you. Conquer HillsSurging at the bottom of a hill can leave you fatigued before you reach the top. Save your speed for the last third of the hill

. The key is knowing when to surge. Below, I've outlined six surging strategies, and weighed the risks and benefits of each. Check them out, and give one a try the next time you're in a race.At The Start Some runners believe they can run as hard

with him until just past 24 miles. I gave in after that and had a little walk/run/walk stage but got an energy surge and managed a sprint finish which felt amazing. I wanted to thank that man because I would have fallen so much earlier. Having the pacer

brisk, 2 miles easyTue 7 miles steady, with occasional surgesWed Warm up, then 6 x 800m at 5K pace, with 2 min recoveriesThu 6 miles easyFri RestSat Warm up, fast run over 3-4 milesSun 10 miles steadyTOTAL: 43 miles approxWeek EightMon 30 mins

weight takes a hefty surge, and I’m ready to get back on track by training,’ she says. Active ingredients: With any fuel you take in close to your run, the key is keeping the fat and fibre down so your digestive system isn’t taxed as you run. Here you get

yourself around £20 by buying the watch, pod and receiver on their own. To my mind, it is worth the extra moneyThe watch is a breeze to operate. As I opened the package and with my excitement surging I abandoned the manual and spent a useful 10 minutes

the last 5 miles.Thanks to the RW 8:30 pacers that I stayed with for 2 miles at the start then 300 yards at 21 miles as they came surging by me! Most thanks go to the FLM 3:45 thread regulars. Your friendly posts warm and encouragement made training

triathletes, but before you join the bunch, here are a few skills to master. Pedal smoothlyFirst things first: you need to learn to ride steady on your own. Many beginners use too low a cadence, so the bike surges forward with every pedal stroke - this can

training plan for mindless running. Even steady-state, weekday runs should serve the ultimate purpose – preparing your energy systems to deal with the rigours of race day. ‘For example, every fifth minute, you should throw in a 30-second surge that’s about

and the associated adrenaline surge that accompanies a competitive situation, though this has yet to be scientifically established. If you did use your HRM in a race and paced yourself according to your training rates, you'd probably be holding yourself back rather