Hello everyone and welcome back to up-to-to-to-to-toe

brought to you by Remus Connect.

I'm Coach Stone Bellis. I'm coach Roy Moynihan. Today we were going to talk to you about surges, the origins of them, how they are played out on workouts, and ultimately how you can include them in your training going forward.

So we're going to tell us about where surges may have started or originated from.

Totally.

I don't know if you can attribute them to a specific coach.

I'd say they are very similar.

They have some links to Fartlex,

but typically when I think of surges,

I envision the race strategy, often used by elite runners or pro runners.

You can use it though if you're a back of the pack runner.

It doesn't really matter.

But the idea is you'll most often see it play out on like the world stage perhaps like an Olympic race.

It can be used differently, but basically it's a burst of speed ranging from like 30 to 60 seconds.

It's going to be significantly faster than whatever that race pace is.

And it's employed by the runner for various reasons.

So I've seen some athletes do it really early on in the race

and they know they're faster than the field

and they just want to run solo and set their own pace.

So they'll just kind of blast it for like maybe 20

seconds they create a gap and they run the remainder of the race up front.

When you're already competing at a really high level and you're in the middle of that race. It is really hard to ask

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