Flora's 17k Progression Run

Workout - Flora's 17k Progression Run

• 10min @ 6'30''/km
• 7.0km @ 5'00''/km
• 15min @ 5'00''/km
• 7.0km @ 5'00''/km
• 7min @ 7'00''/km

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Flora Beverley’s video “17km Sunday run | Finding out my rescue dog’s breed!” breaks down a solid long-distance run. Here’s the structure and how to make it work for you. Check out the full video for all the details and context.

Key points

• Stick to the flat river-path trail for most of the 17 km, maintaining an easy ~5:00 min/km pace. This keeps the effort manageable while you soak up the views.
• Slot in a 15-minute progression block partway through. Begin at your steady pace, then pick it up gradually until you hit about 4:20 min/km by the end. This builds the ability to push when your legs are tired.
• Having company (whether a friend or fellow athlete) keeps morale up and gives you a chance to dial in pacing together.
• On gear: forward-facing hydration packs maintain temperature, moisture-wicking shorts and high-rise leggings handle the elements, and a GPS watch lets you track pace as you go.

Workout example

1. Warm-up: 1 km easy.
2. Steady-state run: 10 km at ~5:00 min/km along the Avon River path.
3. Speed-building: 1.5 km (roughly 15 min) starting at 5:00 min/km and accelerating progressively to around 4:20 min/km.
4. Return to your steady rhythm for the final 5 km, keeping effort consistent.
5. Cool down: 0.5 km easy, followed by stretching.

Closing note

Take this route at your own pace, adjust the numbers to match your fitness level, and log it in the Pacing app.

References

• 17km Sunday run | Finding out my rescue dog’s breed! - YouTube (YouTube Video)