And adding to your poking… I saw this the other day and hesitated to share it here… but since you brought up the topic… 
They’re very much surge-steady-surge-steady-sprint. These plans place less emphasis on training long, steady state efforts and more focus on going above threshold and then quickly recovering at or slightly below threshold.
- I swear I didn’t read their text until just now, and the similarity to my post above is purely concidental
