21km TRAIL RUN IN DORTSET | Month of Miles - Flora Beverley

Intro: This is a quick summary of 21km TRAIL RUN IN DORSET | Month of Miles 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:

• Flora follows a four‑run‑per‑week schedule: a short 5‑5.5 km easy run, two mid‑distance runs of 7‑8.5 km, and a flexible long run ranging 12‑21 km depending on how she feels.
• She aims for 125 km in August (the “Month of Miles”) and tracks progress weekly, staying around 29‑34 km per week.
• The main training philosophy is consistency over occasional long blasts – listen to your body, avoid over‑training, and balance life energy with running.
• For long runs, she keeps a steady, easy effort (not racing) to enjoy the scenery and stay injury‑free.

Workout Example:

Weekly Schedule (all distances in km):
1️⃣ Short run – 5 km easy (stretch the legs)
2️⃣ Mid‑run – 7–8.5 km (steady pace)
3️⃣ Mid‑run – 7–8.5 km (steady pace)
4️⃣ Long run – 12–21 km (easy, focus on time on feet, not speed)

Adjust the distances to match your own pacing using the Pacing app.

Practical Tips:

• Keep the long run easy and enjoy the views; treat it as a “run‑and‑walk” if needed.
• Hydrate and fuel: a pre‑run energy bar can be enough for a 2‑hour run; carry snacks for longer efforts.
• Use a weekly mileage target to avoid big spikes in mileage and protect your knees.
• When weather is hot, cut the temperature by ~10 °C (run early, stay hydrated, or use a heat‑training vlog for guidance).

Closing Note: Give Flora’s balanced approach a try—customise the distances and paces to fit your own schedule in the Pacing app, and enjoy the hills and views! Happy running!

References

• 21km TRAIL RUN IN DORSET | Month of Miles - YouTube (YouTube Video)

Workout - Flora's Foundational Long Run

• 10min @ 8'00''/km
• 12.0km @ 7'15''/km
• 5min @ 9'00''/km

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