20KM RUN | My training plan, keeping fit in quarantine, home workouts - Flora Beverley

Aug 13, 2025

Intro: This is a quick summary of 20KM RUN | My training plan, keeping fit in quarantine, home workouts 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:

Long runs (20 km) are the backbone of her half‑marathon plan, targeting about 80 minutes on foot.
Quarantine means swapping race days for consistent fitness: mix easy runs, strength sessions, and physio work.
Listen to your body—rest after illness, manage shin‑splint pain with physio, and avoid over‑training to prevent plateaus.
Keep mental health up with variety: short interval sessions, music for speed work, and “quiet” runs listening to nature.

Workout Example:

Warm‑up – 5 min easy jog + dynamic stretches.
20 km Run – Aim for ~80 min total (≈4 min/km or 6 min/mi). Keep a comfortable conversational pace; if hills appear, stay steady and focus on form.
Cool‑down – 5 min walk + static stretching. Optional: Split the run into two 10 km blocks with a 2‑minute walk break if needed.

Practical Tips:

Schedule 3 runs per week plus 2 strength/physio sessions (bodyweight, core, and lower‑leg work).
If you develop shin‑splints, see a physio and include cross‑training (e.g., cycling, low‑impact cardio).
After illness, start with short walks, then progress back to running when you feel fully recovered.
Fuel with ~2,500 kcal on training days, focusing on protein and carbs to maintain weight.

Closing Note: Grab your shoes, set the distance in the Pacing app, and give this 20 km run a go—feel free to adjust the pace to match your current fitness. Have fun, stay safe, and keep moving forward!