INTERVAL SESSION | 5k training - Flora Beverley

Intro: This is a quick summary of “INTERVAL SESSION | 5k 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:

• The session is designed for a taper week: three repeats of 2 km at roughly 4:15 / km (just under race pace) with 2 min jog recoveries.
• Runs are done on flat or slightly rolling loops (≈0.9 km) to keep the effort consistent.
• Warm‑up is about 3 km, then the intervals start a bit back from the usual start to keep the total distance manageable.
• Keep the recovery jog short (2 min) and stay relaxed; the goal is quality speed, not total volume.
• Even on a tired day, a focused interval session can boost confidence without over‑training before the race.

Workout Example:

1. Warm‑up: 3 km easy (comfortable pace).
2. Interval Set (x3):
   • 2 km at 4:15 / km (just under 5k race pace).
   • 2 min jog recovery.
3. Cool‑down: Light jog back to the start (≈1 km) or easy run to total ~13 km for the day.

Practical Tips:

• Use a flat 0.9 km loop or a straight 1 km stretch to hit exact distances.
• If the course is slightly downhill, expect a faster split; aim to hold the 4:15 / km effort regardless of grade.
• On hot or windy days, stay hydrated and dress in layers you can shed once you’re warm.
• Record the intervals in the Pacing app so you can adjust the target paces to your own recent race‑pace.

Closing Note: Give this interval session a go and tweak the 4:15 / km pace to match your current fitness. You can easily customize the distances in the Pacing app to fit miles or kilometers. Have fun, stay strong, and good luck with your 5k time trial! 🚀

References

• INTERVAL SESSION | 5k training - YouTube (YouTube Video)

Workout - 5k Taper Sharpener

• 3.0km @ 6'30''/km
• 3 lots of:
  • 2.0km @ 4'15''/km
  • 2min rest
• 1.5km @ 6'30''/km

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