My LONGEST Marathon Training Run | Nutrition and what I listen to - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of My LONGEST Marathon Training Run | Nutrition and what I listen to 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

Longest training run: 32 km (≈20 mi) split into a 15‑minute train ride plus ~30 km on the cycle path.
Pacing method: Heart‑rate based, staying under 155 bpm (mid‑Zone 2). This kept the effort steady and gave a ~30 s/km speed boost compared to earlier weeks.
Nutrition plan: First bite at ~40 min, an energy‑puree (sweet‑potato & butternut‑squash) later, plus a coffee stop at 15.2 km. In total she logged 3 scoops of Tailwind (≈300 kcal/75 g carbs) for a 3 h 30 min run, totaling ~1020 kcal/194 g carbs.
Mindful listening: Swapped headphones for nature sounds to stay present, using the run as a mindfulness practice.
Practical gear tip: The energy‑puree comes in a resealable pouch, letting you split the serving—handy compared to typical gels.

Workout Example

- Total distance: 32 km (20 mi) – longest run of a 16‑week marathon plan
- Structure:
  • 0–0.5 km: easy warm‑up
  • 0.5–30 km: steady run, keep HR < 155 bpm (Zone 2)
  • 30–32 km: finish with a relaxed effort, focus on form
- Fueling:
  • 40 min in: small solid snack (e.g., a bite of fruit or a nut bar)
  • 45 min onward: energy‑puree (sweet‑potato/butternut‑squash) – ~150 kcal
  • 15.2 km mark: coffee stop + electrolytes
  • Throughout: 3 scoops Tailwind in water (≈300 kcal/75 g carbs total)
- Optional: listen to an audiobook or nature sounds; pause headphones for mindfulness periods.

Feel free to adjust the distances, heart‑rate target, and fuel timing to match your own pace and training plan.

Closing Note

Give this long‑run a try and tweak the heart‑rate zones and nutrition to suit your needs—then log it in the Pacing app so you can see how your body responds. Happy training, and enjoy the miles! 🚀