Flora's Speed & Breath Repeats
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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Intro: Want to try a marathon training day in the life session from Flora Beverley? The full video is packed with detail. Here’s the essence so you can start today.
Key points:
- Flora builds speed with short bursts: 3 x 5-minute repeats that strengthen the legs while cutting back on the grinding long easy miles that often lead to injury.
- Forget the watch. Pace yourself by breathing rhythm. Stay on nasal-only breathing during recovery windows to build CO2 tolerance and oxygen efficiency.
- The fast repeats are roughly 4 min/km (about 6:24 min/mi).
- Tactics that work: a hit of caffeine, nasal breathing to anchor recovery, and film soundtracks during the hard efforts.
- Trail-shoe care: dry them out and brush off the mud. If a wash is needed, use a pillowcase on a 30 degree cycle. Don’t wash waterproof shoes (it strips the protective layer).
Workout example:
Warm-up: 5-10 min easy jog
Main set: 3 x 5-minute fast intervals
- Run about 5 minutes at about 4 min/km (about 6:24 min/mi).
- Between each interval, hold nasal-only breathing until heart rate settles (about 2-3 min easy jog or walk).
- Repeat 3 times (about 15 min of fast work).
Cool-down: 5-10 min easy jog or walkAdjust the interval length or pace to your level. What matters is the pairing of a fast run with nasal-breathing recovery.
Closing note: Try this workout this week and dial in the paces in the Pacing app. You’ll gain speed and sharpen breathing mechanics.