Flanagan's Championship Surges
Workout - Flanagan's Championship Surges
- 15min @ 7'00''/km
- 4 lots of:
- 20s @ 4'00''/km
- 5 lots of:
- 1.0km @ 5'30''/km
- 1.0km @ 7'00''/km
- 12min @ 7'00''/km
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Intro: this kofuzi video covers Running with Lindsay Flanagan. Team USA. World Championship Marathon. Here are the core ideas so you can run this workout today. The full video has more context worth exploring.
Key points:
- Lindsay’s two-week taper emphasizes quality mileage, mixing longer moderate-paced runs with shorter, high-intensity efforts.
- Long runs sit about 45-50 seconds slower than marathon pace, roughly 6:10-6:20 min/mile for 20-24 mile distances.
- Back-to-back workouts (longer morning run plus 30-minute easy run in the afternoon) build aerobic capacity without excessive strain.
- Heat acclimatization and sauna sessions prepare the body for warm race conditions.
- Carbohydrate intake scales up to 60 grams per hour to sustain pace surges throughout the race.
Workout example:
- Morning: 9-mile easy run plus strides and drills.
- Afternoon: 30-minute easy run.
- Weekly long run (once a week): 20-24 miles at roughly 45-50 seconds slower than marathon pace (about 6:10-6:20 min/mile).
- Optional double day: follow your long run with a 4-5 mile easy run later that day or the next.
- Surge practice (once a week): 20 km alternating 1 km hard and 1 km easy to practice pace changes.
Closing note: mix steady long runs, double easy days, and surge work into your training. Use the Pacing app to dial in the right paces.