30K LONG RUN | What I ate | 100k training - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of 30K LONG RUN | What I ate | 100k training 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

Flat river‑park route (river path out to Keynsham, then back) makes it easy to do negative‑split training.
Split the 30 km into three 10 km blocks with short rest/eating stops to keep energy steady.
Aim for about 6 min/km (≈10 min/mile) pace; adjust based on how you feel rather than strict plan paces.
Fuel every 10 km: a mix of Tailwind, water, and easy‑to‑eat freeze‑dried flapjacks/Bakewell slice for quick carbs.
Monitor heart‑rate; if it spikes into the mid‑170 bpm, take a brief walk or hydration break.
Use the run as a confidence builder for future 100 k races – you don’t need to go beyond 30 km for long‑run training.

Workout Example

30 km long run (≈3 h total)
- Warm‑up: 5 min easy jog
- Block 1: 10 km @ ~6 min/km, stop for a quick bite (flapjack) & sip Tailwind
- Block 2: 10 km @ similar pace, brief 1‑2 min walk if heart‑rate climbs high
- Block 3: Final 10 km, aim to finish slightly faster (negative split) or maintain pace
- Cool‑down: 5‑10 min easy jog + stretch

Feel free to adjust the distance or pace to match your current fitness; the structure of “3 × 10 km with fuel breaks” works for any ultra‑distance plan.

Closing Note

Give this 30 km split‑run a try this week and tweak the paces in the Pacing app to suit your own thresholds. You’ll build endurance, practice on‑the‑move nutrition, and gain confidence for those longer 100 k weeks ahead. Happy running!