17km Sunday run | Finding out my rescue dog's breed! - Flora Beverley

Aug 13, 2025

Intro: This is a quick summary of 17km Sunday run | Finding out my rescue dog’s breed! from Flora Beverley. It’s a fun watch — we’re breaking it down so you can try the run today. Be sure to check out the full video for all the details.

Key Points:

Run the majority of the 17 km on a flat, river‑path trail at a steady ~5:00 min/km pace to keep effort easy and enjoy the scenery.
Include a 15‑minute progression segment mid‑run: start at your easy pace and gradually speed up, aiming to finish that segment around 4:20 min/km. This trains you to hold effort when you’re fatigued.
Running with a friend (or a duathlete) boosts motivation and helps you practice pacing together.
Practical gear tips: front‑facing hydration flasks stay cool, rain‑friendly shorts and high‑waist leggings keep you comfortable, and a GPS watch helps you monitor pace in real time.

Workout Example:

Warm‑up: 1 km easy jog.
Steady run – 10 km at ~5:00 min/km on the Avon River path.
Progression run – 1.5 km (≈15 min) where you start at 5:00 min/km and gradually increase speed, ending around 4:20 min/km.
Return to steady pace for the remaining 5 km, keeping effort consistent.
Cool‑down: 0.5 km easy, then stretch.

Closing Note: Give this flat‑trail 17 km run a go, tweak the paces to suit your own fitness, and track it in the Pacing app. Have fun out there and keep exploring new routes! 🌟