16km Long Run Workout | 3 weeks to go! - Flora Beverley

Aug 13, 2025

Intro: This is a quick summary of “16km Long Run Workout | 3 weeks to go!” from Flora Beverley. 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:

The run totals 16 km (≈10 mi) with most of the effort in a conversational, Zone 2 pace to train leg endurance.
A 2 km “hot‑spot” is inserted at a faster, race‑pace effort (around 4:15 / km) to teach the legs to hold speed over distance.
Warm‑up is a 3.5 km easy jog, then the fast segment, followed by easy running back to the start.
No heavy pack is used; Flora practices race‑day fueling with a caffeine‑gel at ~30 min and runs without a water bottle to simulate race conditions.
Heart‑rate zones are used: stay in Zone 2 for the bulk of the run, push into Zone 4‑5 for the hot‑spot.

Workout Example:

Warm‑up: 3.5 km easy (Zone 2, conversational).
Hot‑spot: 2 km at target half‑marathon pace (~4:15 / km) – aim for a steady effort, no walking breaks.
Cool‑down: 10.5 km easy back to the start (stay in Zone 2).
Total: 16 km (≈10 mi).
Fueling tip: Take a caffeine‑gel at the 30‑minute mark; run without a pack to keep weight low.

Closing Note: Give this 16 km run a go, swapping the paces to match your own goal speed using the Pacing app. Have fun, stay safe, and feel free to tweak the hot‑spot length or intensity to suit your training plan. Happy running!