MARATHON TRAINING DAY IN THE LIFE | Food, food and more food - Flora Beverley

Intro: This is a quick summary of MARATHON TRAINING DAY IN THE LIFE 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 uses short, fast‑paced intervals (3 × 5‑minute repeats) to increase leg speed and reduce injury risk by limiting long, easy miles.
• The workout is paced by breathing, not clock speed: stay in nasal‑only breathing during recovery to improve CO₂ tolerance and oxygen uptake.
• Average running pace is about 4 min/km (≈6:24 min/mi) for the fast intervals.
• Practical tips: caffeine as a performance “boost”, nasal breathing between intervals, and using motivating music (e.g., film soundtracks) for fast runs.
• Trail‑shoe care: let shoes dry, shake off mud, and if needed wash in a pillowcase at 30 °C; avoid washing waterproof trail shoes to preserve their coating.

Workout Example:

Warm‑up: 5‑10 min easy jog

Main set – 3 × 5‑minute fast intervals
  • Run ~5 minutes at ~4 min/km (≈6:24 min/mi) effort
  • Between each interval, focus on **nasal‑only breathing** until heart rate drops – use this as the recovery period (≈2‑3 min easy jog or walk). 
  • Repeat 3 times (total ~15 min fast work)

Cool‑down: 5‑10 min easy jog / walk

Feel free to adjust the interval length or pace to match your current fitness – the key is the fast‑run + nasal‑breathing recovery structure.

Closing Note: Give this interval session a try today and tweak the paces in your Pacing app to suit your own speed. You’ll boost speed, improve breathing efficiency, and keep your legs fresh for those long marathon weeks ahead. Happy running! 🚀

References

• MARATHON TRAINING DAY IN THE LIFE | Food, food and more food - YouTube (YouTube Video)

Workout - Flora's Speed & Breath Repeats

• 10min @ 6'00''/km
• 3 lots of:
  • 5min @ 4'00''/km
  • 2min 30s rest
• 10min @ 6'00''/km

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