NOW WHAT? Upcoming races | My training program - Flora Beverley

Aug 13, 2025

Intro

This is a quick summary of NOW WHAT? Upcoming races | My training program 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

After an 8‑week “sub‑20” 5 km time trial (personal best +1 min but missed sub‑20 by 16 seconds), Flora identified her main weakness: speed endurance (she slowed around 2.7 km).
Her next training focus is longer, endurance‑focused sessions to improve that speed‑endurance gap, regardless of whether she repeats a 5 km trial or moves to a 10 km or half‑marathon.
Training method: 6 × 5‑minute intervals at 4:15 min/km (not per mile) with 2 min jog recovery between each. Total session about 14 km including warm‑up and cool‑down.
Practical tips: use a lap‑function watch or app to track intervals, keep workouts adaptable to your own paces, and remember that training benefits remain even if races are cancelled.
Upcoming races: London Landmarks Half‑Marathon (August), a secret 200‑plus km cycling/hiking endurance challenge (October), and the Tribe Run for Love (280 km multi‑day trail race) in May.

Workout Example

Speed‑Endurance Interval Session

Warm‑up: 2.6 km easy run (uphill loop) to get the heart rate up.
Main set: 6 repetitions of 5 minutes at 4:15 min/km pace.
Recovery: 2 minutes easy jog between each interval.
Cool‑down: Easy jog back home (~2 km) and a light recovery run the next day.
Total distance: ~14 km (including warm‑up, intervals, and cool‑down).

How to customise: Adjust the interval length or pace to match your current fitness. For example, if 4:15 min/km is too fast, try 4:45 min/km and gradually speed up. Use the Pacing app to set your target pace and track each interval.

Closing Note

Give this speed‑endurance interval a try this week and tweak the paces to fit your own training plan. You’ll be building the stamina you need for those upcoming races and challenges. Happy running, and feel free to customise the workout in the Pacing app for your own pace! 🚀