DAY IN THE LIFE | Garden tour & intervals session - Flora Beverley

Aug 13, 2025

Intro: This is a quick summary of DAY IN THE LIFE | Garden tour & intervals session 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 runs a short 2 km easy warm‑up before the main set.
The main interval set is 10 × 90 seconds at a 5 km race pace (≈4 min/km) with 1 min jog recovery between repeats – a total of about 10 minutes of hard work.
She runs in windy, gusty conditions to train mental toughness and learn to handle race‑day weather.
Post‑run nutrition is emphasized: fuel within 30 minutes with a simple plant‑based pasta (ZENB penne) plus veggie mince, spinach, capers, soy sauce and vegan cheese.
Practical tip: you can adjust the repeat length or recovery to match your current fitness; keep the structure (warm‑up → intervals → cool‑down) the same.

Workout Example:

1. 2 km easy jog (warm‑up)
2. 10 x {
   • 90 seconds @ 5 km pace (≈4 min/km)
   • 1 min easy jog recovery
   }
3. 5‑minute cool‑down jog

*All distances are in kilometres. If you prefer miles, convert 2 km → 1.2 mi and 5 km pace → 3.1 mi (≈6 min/mi).

Closing Note: Grab a notebook, set up the intervals in the Pacing app, and give this quick session a go – then refuel with that tasty pasta bowl. Feel free to tweak the paces or repeat count to suit your training level. Have fun, stay strong in the wind, and keep customizing your runs for the best results!