Flora's 20km Endurance Run
Workout - Flora's 20km Endurance Run
- 2.0km @ 6'00''/km
- 20.0km @ 4'00''/km
- 10min @ 7'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Flora Beverley’s “20KM RUN | My training plan, keeping fit in quarantine, home workouts” offers a solid foundation for building endurance during lockdown. Here’s what to take from it, plus how to put it into practice right now. The full video has more context, so give it a watch when you can.
Key points
- Her half-marathon training centers on 20 km long runs, aiming for roughly 80 minutes of running time.
- Without races on the calendar, the focus shifts to steady training, pairing easy runs with strength and physio days.
- Pay attention to what your body needs. Take time off when you’re recovering from sickness, address shin-splint issues with professional help, and dial back when fatigue builds.
- Mix things up to stay mentally fresh. Throw in some interval work, pair speed sessions with music, and take some runs without headphones to focus on your surroundings.
Workout example
- Warm-up: start with 5 minutes of easy jogging followed by dynamic stretches.
- 20 km run: target around 80 minutes total (roughly 4 min/km or 6 min/mi). Maintain a pace where you could hold a conversation. On hills, stay controlled and think about your running form.
- Cool-down: finish with a 5-minute walk and static stretches.
Optional: break it into two 10 km sections with a couple minutes of walking between if that works better for you.
Practical tips
- Aim for 3 weekly run sessions alongside 2 days dedicated to strength and physio work (bodyweight exercises, core training, and lower-leg conditioning).
- Shin-splints acting up? Get a physio’s assessment and add some cross-training like cycling or low-impact cardio.
- Coming back from being sick? Begin with short walks and move toward running only once you’ve bounced back fully.
- On training days, aim for about 2,500 calories with an emphasis on protein and carbs to maintain your current weight.
Closing note
Lace up, log your distance in the Pacing app, and tackle this 20 km run. Adapt the pace based on where your fitness is right now.