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
easyTue Warm up, 3 x 1 mile at race pace, with 3 min recoveries, 10 mins jogWed 6 miles easy, with a few surgesThu 25 mins easyFri RestSat 15 mins easy, 6 x 100m strides, 5 mins jogSun Warm up, 10-mile race, 10 mins cool-downTOTAL: doesn
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
, the more effective this strategy can be. Unfortunately, we also tend to recall poor performances, so counter-balance these with good thoughts. As soon as you have a negative thought, visualise yourself getting a surge of energy late into the race, or think
.But, as pacemaker Scott Overall bowed out after 2000m, Farah edged up on to the shoulder of American rival Galen Rupp for the next five laps. Rupp surged ahead at the bell but, roared on by the home crowd, Farah got back into pole position with barely 100m left
gradually step up your speed after eight miles or so. In a marathon, wait until the last two or three miles.If the race feels tough throughout, save your surge for the final 800-1200 metres, a short enough distance for a little mental toughness to be able
Fartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning 'speed play'] are a good way of improving your pace and replicating the surges you would expect during a race. Beginners tend to run at the same
training, visualisation and other race experiences to help you feel prepared. Interpret your racing heart rate and surge in adrenaline as signs that you are excited, ready and about to have fun.SWIMIf the swim is in open water, expect to be jostled by other
