MY FIRST TIME SELF-COACHING | Workout split, upcoming races & book review - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of MY FIRST TIME SELF-COACHING | Workout split, upcoming races & book review 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

Four running days + two strength days per week with at least one‑two rest days to keep injury risk low.
Tuesday speed work (intervals, Fartlek, hill sprints) boosts VO₂‑max and reduces mileage‑related injury risk.
Wednesday recovery run (6‑10 km easy) + lower‑body gym session builds strength for hills and ultra‑marathon durability.
Saturday long run limited to 90 min‑3½ h (≈20‑30 km) to avoid diminishing returns after 3½ h.
Sunday optional rest, hike, or second‑half long run (10 km hike) to teach legs to run on tired legs.
Upper‑body day on Monday (short 3 km jog to gym + upper‑body work) supports pole‑aided hill climbs.

Workout Example

Weekly Training Split (km unless noted)

Monday: Upper‑body strength + 1.5 km jog to/from gym (not counted as a run).
Tuesday: Speed session – e.g., 12 × 1 min hard / 1 min easy intervals (or 5‑7 min tempo intervals).
Wednesday: Recovery run 6‑8 km easy + lower‑body gym (squats, deadlifts, lunges).
Thursday: Easy recovery run 6‑10 km (easy pace).
Friday: Full rest (walking, dog, light garden work).
Saturday: Long run 20‑30 km (90 min‑3½ h) at comfortable endurance pace.
Sunday: Optional rest or 10 km hike (easy on legs) – can also be a second half of a back‑to‑back long run.

Speed Work Sample: 1 min hard / 1 min easy × 12 (or 5‑7 min intervals) at a pace faster than your typical marathon pace; use as a VO₂‑max boost.

Practical Tips

Write your weekly plan on a whiteboard or spreadsheet to stay accountable.
Double‑up running & strength on the same day if needed, then give yourself a full rest day afterward.
Keep long runs under 3½ hours to maximize benefit and minimize injury risk.
Use hill repeats and heel‑sprint drills to prepare for the very hilly Croatian event and the “Race to the Tower”.
Walking and hiking on rest days improve aerobic capacity and hill‑hiking speed.

Closing Note

Give this split a try and adjust the paces to match your own training zones in the Pacing app. It’s a flexible framework that can evolve as you progress. Good luck, and enjoy the training journey!