'Flick' Surge Long Run

Workout - 'Flick' Surge Long Run

• 10min @ 6'00''/km
• 3 lots of:
  • 29min @ 3'34''/km
  • 1min @ 3'20''/km
  • 1min @ 7'00''/km
• 10min @ 6'00''/km

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Intro

FAT BURNING LONG RUN ON HIGH CARB DIET?! from Vo2maxProductions covers an approach worth trying. Here’s what you need to run the workout today. Watch the full video for context.

Key points

• A 20-mile (around 32 km) long run over gravel and hills at altitude works with just water (no fueling) on a high-carb, low-fat diet.
• The approach uses 30-minute easy segments broken by 1-min hard / 1-min easy “flick” surges, which keep forward motion and rehearse race-pace tempo changes.
• Effort settles around 5:40 to 5:50 min/mile (around 3:32 to 3:36 min/km).
• Whole-food plant-based carbs (rice, beans, vegetables, fruits) power both speed and fat metabolism. A high-fat, low-carb framework isn’t required to burn fat during marathon and ultra training.
• World-class runners from Kenya and Ethiopia succeed on carb-forward fueling.

Workout example

20-mile (around 32 km) long run
- Start at a comfortable easy pace (around 5:40 to 5:50 min/mi).
- Every 30 minutes, do a 1-min hard effort followed by 1 min easy (the "flick" interval).
- Continue for the entire distance.
- Hydration: water only. No calories needed on a high-carb diet.

Adjust distance or interval timing, but keep the hard-easy flicks for acceleration work.

Closing note

Try this high-carb long-run strategy. Use the Pacing app to dial in pace and intervals.

References

• FAT BURNING LONG RUN ON HIGH CARB DIET?! - YouTube (YouTube Video)