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Episode #7 - Shalane Flanagan

Workout Wednesday, Season 1

By  ⋅  Apr 23 2008 - Apr 23 2009  |   Coverage created by Flotrack


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About Shalane Flanagan 

College:University Of North Carolina At Chapel Hill
Bio:On August 15 - In the 2008 Olympics in Beijing, China - Shalane finished 3rd in the Womens 10k Finals, earning a Bronze medal. Shalane also broke her own American… ...More about Shalane


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74 comments

Tony Langan posted October 6 at 6:15pm.
Congratulations on a great 10 K in Olympics.
Anonymous Coward posted September 29 at 10:19am.
i really like the black nike hoody she's wearing (pre- and post-workout). i've searched the nike store online, hoping to buy one, but no luck in finding it. anyone have an idea as to the product name or style?
Pudding posted August 15 at 10:34am.
Congrats Shalane on the bronze!!!! Just saw the results!!!! Can't wait to watch the actual race later on TV tonight...those burpees did you good!
Anonymous Coward posted August 15 at 10:22am.
Congratulations Shalance! Awesome bronze in an awesome race!

English runner.
Beachrunner13 posted August 9 at 8:38am.
This is an awesome workout, and I love the name, Flanagan, being that I am Irish. THanks for the drill demo, hope you go far in your goals as a runner, you deserve it!
Chalet posted August 6 at 7:22pm.
Steve is so dang hot...I can't stand it. He brings the visor gangsta style!
Irlrunner posted August 4 at 4:17am.
does anybody know where this entire routine can be found in paper format?its an amazing routine,hope beijing works out well
Mark From Flotrack posted August 3 at 10:36am.
20 secs
Shawn Simon posted August 3 at 12:01am.
Does anyone happen to know how long each set lasted in the circuit, ie. burpees, j-jacks, mountain climbers, etc.
Luke posted July 31 at 6:30pm.
shannon rowbury workout? cook has the best women runners in the country!
Jonathan Wyner posted July 19 at 1:40pm.
I am winded simply watching the workout. Inspiring! Best of luck in Beijing from all us runners back in MA!
Angie McCaugherty posted July 10 at 7:28pm.
That's simply amazing. I'm stunned.
b.crew posted July 9 at 9:22pm.
she makes it seem so easy.
she's crazy!
JLF posted July 9 at 5:17pm.
wow...she really gets after it. I hope she does well at Beijing, bringing home the gold. That workout seems so intense. Especially with all that circuit stuff after her actual workout.

she's tough. Go Shalane!!
Mikeyp posted June 18 at 2:58pm.
WOW.
after 7 miles fast.
what?
kevind posted June 12 at 3:26am.
Helluva workout. Great vid Mark.
Weasel posted June 6 at 11:12pm.
That workout is up in C-Springs thats more than a mile high...also its'
a real wind tunnel !
Anonymous Coward posted June 6 at 10:32pm.
awesome socks
Mwtrack posted June 6 at 10:20pm.
she's incredible, its no wonder she's as fast as she is
Squats posted June 6 at 8:07pm.
Please teach Steve how to do a squat.
GB posted June 6 at 4:47pm.
She's one STRONG gal! Way to workout, Miss Flanagan.
Cool posted June 6 at 2:40pm.
..but why no college?
Cclaydog posted June 6 at 2:11pm.
I would
Runbei posted June 6 at 10:20am.
Great video - inspiring! (But you've GOT to get a wind shield for the microphone.)
Michel Jzy posted June 5 at 7:02pm.

Abiabb
Thanks for the Video...
did those drills & plyos tonight...ed.
Steve Crnic posted June 5 at 5:18pm.
Wow that is a tough workout. She's really working hard, you can tell.
PJ posted June 5 at 4:40pm.
Perfect form in the drills and it translates to her running.
W.F. Newhall posted June 5 at 2:21pm.
Shalane, You look great! Keep your demons in check and listen to your body. Congratulations on the 10k. See you when you get back to Marblehead. Steve, judging by the video, you need some work, just kidding. Enjoy the ride.
Anonymous Coward posted June 5 at 1:44pm.

I love seeing what the elite runners do in addition to the running part of the workout (core work, drills, stretching ect.) I hope you continue to include that in all your Workout Wednesday videos!
This is a sick video. Shalane is in amazing shape and is definitely a medal contender for the Olympics.
ivanvano13 posted June 5 at 11:36am.
Wow that is the most amazing total body workout I've ever seen.
Anonymous Coward posted June 5 at 9:29am.
Def a medal contender!
She is nasty fit!
Correction posted June 5 at 7:01am.
i think its more what people who want a strong core who do this. which is most world cl runners
Mandobizar posted June 5 at 6:40am.
H A R D W O R K !!!!!!!!!!!!!!!!!!!!!!!!!!!!
Just amazing!!! That's why she currently the best US female distance runner.
Cross posted June 5 at 5:33am.
This is what the people on The Biggest Loser do! Maybee they can start burning up the track too?
Xc posted June 5 at 3:29am.
I dig the socks but i don't thinki could handle the tan lines
Amazing. posted June 5 at 3:23am.
her arms at 8:10.....wowwwww.
Anonymous Coward posted June 4 at 11:32pm.
This is dumb...
FoShizzle posted June 4 at 10:32pm.
Great video. Ditto on the request to fix the wind problem. Other than that, great work.
Anonymous Coward posted June 4 at 10:03pm.
sick
Anonymous Coward posted June 4 at 9:33pm.
you guys need to fix the wind problem
Slowmo posted June 4 at 8:13pm.
wow. maybe if i start doing those drills my leg muscles will pop out too! :)
AZ Cats posted June 4 at 7:51pm.
I give this work out two Ds . . . Da Damn!
Core Fanatic posted June 4 at 7:38pm.
thats pretty motivating
Cara Hawkins posted June 4 at 7:12pm.
I adored it all...
Jake A posted June 4 at 5:48pm.
I do believe I admire this woman. Maybe if I'd done drills like this my halcyon days would have lasted longer.
Good Workout posted June 4 at 5:45pm.
My coach used to make us do burpees. Those are tough.
John posted June 4 at 3:29pm.
Wow! Shalane is amazing! I predict she will medal in Beijing. GO SHALANE!!
Runsaul posted June 4 at 3:00pm.
Good Luck Shalane
I saw something similar to the drills she was doing with The Big Mazunga, but this was a little more tiring just watching.
Uh .... DAMN!
Anonymous Coward posted June 4 at 2:51pm.
These workout videos are so awesome and inspiring! Thanks especially for giving a proportionate ammount of coverage to women's running! It really is good for the support!
Anonymous Coward posted June 4 at 2:36pm.

Great video otherwise though.
damn dude, get a new whistle.
Africa posted June 4 at 2:31pm.
no one beats africans!
Joeybagofdonuts posted June 4 at 2:30pm.
Hope she can run at the trials with the injury
they are compression socks... Wonder if they help out on the plantar fasciatis.
Daaaaaaamn!!! posted June 4 at 2:24pm.
that was a tough workout!!! She didn't even really hit the track yet. ha ha ha ha
Tony posted June 4 at 1:45pm.
Oh, and regarding the socks...go back and watch the coverage of the Central Park 8K (shortly after US XC champs). She wore those same socks during that race...as did several other women.
Tony posted June 4 at 1:42pm.
hahahaha...Steve...those squats were WEAK man! Althought, I'm sure mine would be much worse.
Chris posted June 4 at 1:04pm.
WHATS UP with the new site? it's confusing
0 posted June 4 at 12:32pm.
i think there might be cameras out there that cut out the wind
Caloi posted June 4 at 12:22pm.
That was killer! It makes me want to go out and injure myself by trying some of that stuff.
Frank Locascio posted June 4 at 12:12pm.
i was most impressed by those planks at the end.
those are tough..
Maxim Scout posted June 4 at 11:05am.
she is smokin!
Goldy posted June 4 at 10:59am.
nice vid...but the next upgrade for Flotrack is a windshield for their mics!!
David Lang posted June 4 at 10:25am.
Thank for the enlightenment Thomas
Anonymous Coward posted June 4 at 10:21am.
shows that a key ingredient is core and circuit drill
Jd posted June 4 at 10:18am.
i'm tired from that...wow.
Jdflash posted June 4 at 10:13am.
Loving it--very well done; lucky man Steve...great drill work.
Edward Gibbon posted June 4 at 9:59am.
Quintessential Flotrack--fantastic stuff. Thanks.
Thomas Buxton posted June 4 at 9:42am.
there are some socks you can buy that premote the circulation of oxygen. I do not know for certain, but that COULD be what she is wearing
Chase Wade posted June 4 at 9:08am.
Awsome
Tits posted June 4 at 9:04am.
Nice video, but whats with the high socks?
Dave Stoke posted June 4 at 9:00am.
I forgot my name, sorry!!!!
Anonymous Coward posted June 4 at 8:59am.
Wow, this is really interesting. Thank you for posting this workout. The circuit stuff reminds me of what we would do with my soccer team after a long training session!!!
Anonymous Coward posted June 4 at 8:53am.
studly
Qsuriname posted June 4 at 8:48am.
Shalane is the da bomb! I hope she doubles at some point because she can beat the africans if she puts her mind to it.
74 comments

Picture by Kirby Lee/Imageofsport.com

Episode #7 - Shalane Flanagan

A few weeks ago Shalane Flanagan had her sights set on the 5k at the 2008 Olympic Trials.....that was before she became the American record holder in the 10k. With Eugene just over 3 weeks away, many people have thoughts about which event will be her strongest. Did you ever think about her doing both?

Either way, this workout done in Colorado Springs will show you that you need more than just intervals and miles to make it to the top.

Music by Honey Claws and Jupiter One.
June 4, 2008
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