5K TIME TRIAL - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of the 5K TIME TRIAL 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 completed her first official 5K time trial after an 8‑week training plan, aiming for a sub‑21 finish with a stretch goal of sub-20. A dedicated training block is key to hitting new personal bests, and if you’re chasing a faster time, you can learn more by Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
The race was run on a 900 m loop at Hengrove Track (Bristol), repeated just over five laps.
She used a coach (Holly Rush) to pace her, highlighting the benefit of a pacing partner for maintaining consistent effort.
Important practical tips: measure the course beforehand, stay hydrated, avoid a heavy backpack, and adjust expectations for hot conditions (it was about 10 °C warmer than usual for her).
Result: She finished in 20:15 – a personal best by over one minute and just 16 s shy of her sub‑20 goal. A fantastic achievement!

Workout Example

5K Time‑Trial (900 m loop)

Warm‑up: 1–2 easy laps (≈1 km) to get loose and check the distance.
Main Set: Run the 900 m loop 5–6 times (≈5 km total) aiming to stay with your pacer’s target pace. Flora’s target was sub‑20 min (~4:00 min/km or 6:26 min/mile). This all-out effort is a powerful workout, and you can learn about the science behind it by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Cool‑down: Light jog for 5–10 min and stretch.

Tip: If you don’t have a pacer, use a GPS watch or a running app to set a target lap time that matches your goal pace.

Closing Note

Give this 5K time‑trial a go, tweak the lap count or target pace to fit your current fitness, and log it in the Pacing app so you can track your progress. Once you’ve celebrated your 5K success, you might even be ready for the next challenge. When that time comes, our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance will be here to help.

You’ve got this – happy running