INTERVAL SESSION | Sub-20 5k training and PWO nutrition - Flora Beverley

Aug 13, 2025

Quick Summary

This is a quick summary of INTERVAL SESSION | Sub-20 5k training and PWO nutrition 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

Two weekly interval types: short, race‑pace intervals (Tuesday) and longer “threshold” intervals (Friday).
Long‑interval workout: 4 × 5 min at 4:15 min/km (about current 5 k PB pace) with 90‑120 sec recovery.
Alternate long‑interval: 6 × 3 min at 4:08 min/km with 1:30 min jog recovery.
Recovery schedule: Wednesday recovery day, Thursday rest, Saturday rest, Sunday long run – plenty of rest between hard sessions.
Warm‑up & cool‑down: Include a 3‑km easy run to the track (or a 3‑km warm‑up) and a cool‑down jog back home.
Fueling: Hydrate during and after (water, tea). Post‑run snack (e.g., vegan, gluten‑free snack bites) within 30‑60 min.
Mental tip: Stop over‑thinking; just get out there and run.
Recovery tip: Slightly longer recovery (2 min) felt easier than 90 sec, so adjust based on how you feel.

Workout Example

Long‑Interval Session (Friday)

Warm‑up: 10‑15 min easy jog + dynamic stretches

Main set:
  4 × 5 minutes @ 4:15 min/km pace
  Recovery: 90‑120 seconds easy jog or walk

Cool‑down: 10‑15 min easy jog + stretch

Alternate Session (Week later)

Warm‑up: 10‑15 min easy run

Main set:
  6 × 3 minutes @ 4:08 km/min pace
  Recovery: 1 min 30 sec jog

Cool‑down: 10 min easy jog + stretch

Adjust the paces to match your current 5 k race pace or use the Pacing app to customize.

Closing Note

Give these interval sessions a try, tweak the intervals to fit your own pace, and don’t forget to refuel and hydrate properly. You can customize the workout in the Pacing app to suit your own pace. Have fun, and keep pushing toward that sub‑20 5 k—see you on the track!