'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 breaks down an approach worth trying. Here’s what you need to know to run this workout yourself today. Check the full video for additional context and nuance.

Key Points

• A 20‑mile (≈32 km) long run over gravel and hills at altitude works with just water—no fueling necessary—when you follow a high‑carb, low‑fat diet.
• The approach uses 30‑minute easy effort segments broken by 1‑minute hard / 1‑minute easy “flick” surges, which maintain forward motion and rehearse race-pace tempo changes.
• Effort settles around 5:40–5:50 min/mile (≈3:32–3:36 min/km), a sustainable pace that preserves fat oxidation capability.
• Whole‑food plant‑based carbs—rice, beans, vegetables, fruits—power both speed and fat metabolism; you don’t require a high‑fat, low‑carb framework to burn fat during marathon and ultra training.
• World-class runners from Kenya and Ethiopia succeed on carb‑forward fueling, showing this method works at the highest competitive tiers.

Workout Example

20‑mile (≈32 km) long run
- Start with a comfortable easy pace (~5:40–5:50 min/mi).
- Every 30 minutes, do a 1‑minute hard effort followed by 1 minute easy (the "flick" interval).
- Continue the pattern for the entire distance.
- Hydration: sip water only; no calories needed if you're on a high‑carb diet.

Tailor the distance or interval timing to your schedule, but keep the hard‑easy flicks as your core training tool for acceleration work.

Closing Note

Try this high‑carb long‑run strategy and observe how it shifts your endurance and fat-burning capacity. Use the Pacing app to dial in pace and intervals that fit your current fitness. Happy running!

References

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