Running with Lindsay Flanagan. Team USA. World Championship Marathon - kofuzi

Aug 13, 2025

Intro: This is a quick summary of Running with Lindsay Flanagan. Team USA. World Championship Marathon from kofuzi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Lindsay’s final two‑week build focuses on quality mileage, mixing long moderate‑pace runs with shorter, sharper sessions.
Long runs are kept about 45‑50 seconds slower than marathon pace, targeting 6:10–6:20 min/mile for 20–24 mi.
Double‑day workouts (a long run in the morning followed by a 30‑minute easy run in the afternoon) are used to boost endurance while keeping stress manageable.
Heat‑acclimation and sauna sessions are added to prepare for warm race conditions.
Carb intake is ramped up to 60 g per hour to fuel surges and maintain energy.

Workout Example:

Morning: 9 mi easy run + strides/drills.
Afternoon: 30 min easy run.
Weekly Long Run (once per week): 20–24 mi at ~45‑50 s slower than marathon pace (≈6:10–6:20 min/mile).
Optional Double Day: After the long run, add a 4–5 mi easy run later the same day or the next day.
Surge Practice (once a week): 20 km of 1 km hard / 1 km easy intervals to train pacing changes.

Closing Note: Try this mix of moderate‑pace long runs, easy double‑day sessions, and surge intervals in your own training—adjust the paces to fit your current fitness using the Pacing app. Have fun, stay consistent, and good luck on your next race!