Flora's VO₂-Max Intervals
Workout - Flora's VO₂-Max Intervals
- 12min @ 7'00''/km
- 12 lots of:
- 1min @ 5'00''/km
- 1min @ 8'00''/km
- 12min @ 8'30''/km
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Flora Beverley’s “MY FIRST TIME SELF-COACHING | Workout split, upcoming races & book review” covers practical training principles worth trying. We’ve outlined the core approach so you can test it out yourself. Watch the full video for additional detail.
Key points
- Four running days plus two strength days per week, with at least one or two rest days to prevent overuse injuries.
- Tuesday speed work (intervals, fartlek, hill sprints) builds VO₂-max and protects against cumulative mileage stress.
- Wednesday easy run (6–10 km) paired with lower-body strength (squats, deadlifts, lunges) creates the base for hills and longer distances.
- Saturday long run is capped at 90 minutes to three and a half hours (roughly 20–30 km).
- Sunday is flexible: rest, hike 10 km on gentle terrain, or run a second shorter segment to condition your legs for back-to-back effort.
- Monday upper-body work (light 3 km jog to the gym plus upper-body strength) prepares you for demanding hill climbs.
Workout example
Weekly training split:
- Monday: upper-body strength with a 1.5 km jog commute (not in weekly running totals).
- Tuesday: speed session. Try 12 reps of 1 minute hard followed by 1 minute recovery, or 5–7 minute tempo blocks.
- Wednesday: easy 6–8 km run followed by lower-body strength (squats, deadlifts, lunges).
- Thursday: relaxed 6–10 km run at conversational pace.
- Friday: complete rest (walking, dog care, light activity are fine).
- Saturday: long run of 20–30 km (90 minutes to three and a half hours) at a sustainable endurance pace.
- Sunday: rest, a 10 km hike on easy terrain, or a shorter run if you’re splitting your long run across two days.
Speed work sample: 1 minute hard, 1 minute recovery, repeated 12 times (or swap in 5–7 minute intervals), at a pace noticeably quicker than your marathon goal to build VO₂-max.
Practical tips
- Keep your training plan visible. A whiteboard or spreadsheet works.
- If your schedule’s tight, combine running and strength on the same day, but follow it with a complete rest day.
- Limit long runs to under three and a half hours.
- Add hill repeats and heel-sprint drills to ready yourself for the Croatian course and “Race to the Tower”.
- On rest days, walking and hiking build aerobic fitness and leg strength for climbing.
Try this structure and tailor the paces to your training zones using the Pacing app.