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 video by kofuzi covers Running with Lindsay Flanagan. Team USA. World Championship Marathon. We’ve extracted the core ideas so you can run this workout today. The full video contains additional context and specifics worth exploring.
Key Points:
- Lindsay’s two‑week taper emphasizes quality mileage, combining longer moderate‑paced runs with shorter, high‑intensity efforts.
- Long runs sit approximately 45‑50 seconds slower than marathon pace, translating to roughly 6:10–6:20 min/mile for 20–24 mile distances.
- Back‑to‑back workouts (a longer run in the morning with a 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 and energy levels throughout the race.
Workout Example:
- Morning: 9 mile easy run plus strides and drills.
- Afternoon: 30 minute easy run.
- Weekly Long Run (once per 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 day.
- Surge Practice (once a week): 20 kilometers alternating between 1 km hard and 1 km easy to practice pacing changes.
Closing Note: Mix steady‑paced long runs, double easy days, and surge work into your own training. Use the Pacing app to dial in the right paces for your current fitness level. Stay consistent, have fun, and best wishes for your next race.