Flora's 90s Speed Session

Workout - Flora's 90s Speed Session

• 2.0km @ 6'00''/km
• 10 lots of:
  • 1min 30s @ 4'00''/km
  • 1min rest
• 5min @ 6'30''/km

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Here’s a breakdown of Flora Beverley’s DAY IN THE LIFE | Garden tour & intervals session. Here are the main takeaways so you can run it today. Watch the full video for context.

Key points:

• Start with a 2 km easy warm-up jog before the main set.
• Core effort: 10 x 90 seconds at 5 km race pace (around 4 min/km), with 1 min easy recovery jogs between, totaling around 10 minutes of hard running.
• The session happens in windy, gusty conditions, which is good practice for race-day weather.
• Recovery nutrition matters. Eat within 30 minutes after. Flora’s go-to: ZENB penne pasta with veggie mince, spinach, capers, soy sauce, and vegan cheese.
• You can adjust the repeat length and recovery to your fitness. The structure stays the same: warm-up, intervals, cool-down.

Workout example:

1. 2 km easy jog (warm-up)
2. 10 x:
   - 90 seconds at 5 km pace (around 4 min/km)
   - 1 min easy jog recovery
3. 5-minute cool-down jog

If you’re working in miles, 2 km is 1.2 mi and 5 km pace converts to around 6 min/mi.

Closing note: Set up the intervals in the Pacing app and try it. Refuel with that pasta meal after. Adjust paces and reps to your fitness.

References

• DAY IN THE LIFE | Garden tour & intervals session - YouTube (YouTube Video)