Workout - Speed Endurance 5-Min Repeats

• 2.5km @ 6'00''/km
• 6 lots of:
  • 5min @ 4'15''/km
  • 2min rest
• 2.0km @ 6'15''/km

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Intro

Flora Beverley’s video on upcoming races and her training plan is worth a watch. Here’s a breakdown so you can run the workout. The original video has the rest.

Key points

• Flora finished an 8-week program targeting a sub-20 5K. She matched her PB plus 1 minute and came up 16 seconds short of breaking through. Speed endurance was the limit. Her pace dropped around the 2.7 km mark.
• To fix that, she’s shifting toward longer, endurance-oriented runs. The same approach works whether she targets another 5K, a 10K, or a half-marathon.
• The workout: 6 × 5 minutes at 4:15 min/km, with 2 minutes easy between reps. Add warm-up and cool-down and it’s about 14 km total.
• Execution: a watch with a lap function or a running app helps track the intervals. Keep paces flexible. The fitness sticks around even if a race gets cancelled.
• What’s next: London Landmarks Half-Marathon in August, a mystery 200+ km endurance event (cycling and hiking) in October, and the Tribe Run for Love, a 280 km multi-day trail event in May.

Workout example

Speed-endurance interval session

• Warm-up: 2.6 km easy on an uphill loop to lift HR.
• Main set: 6 × 5 minutes at 4:15 min/km.
• Recovery: 2 minutes easy jog between reps.
• Cool-down: easy jog home (~2 km) plus a light recovery run the next day.
• Total: ~14 km with warm-up, intervals, and cool-down.

Make it your own: adjust duration or tempo to your fitness. If 4:15 min/km feels too fast, try 4:45 and build up. The Pacing app can lock in target pace and track each interval.

Closing note

Pick a week, run this session, and dial paces in for your training.

References

• NOW WHAT? Upcoming races | My training program - YouTube (YouTube Video)