SPRINTS AND NUTRITION | My marathon training update - Flora Beverley

Aug 13, 2025

Quick Summary

Video: SPRINTS AND NUTRITION | My marathon training update – Flora Beverley

This is a quick summary of “SPRINTS AND NUTRITION | My marathon training update” from Flora Beverley. It’s a great watch — we’re breaking it down so you can try the workout and nutrition tips today. Be sure to check out the full video for all the details.

Key Points

Speed work (Cycle B): Focus on short, fast sprints (≈150 m) with short rest to build leg speed for marathon training.
Nutrition timing: Stop eating a full meal ~2 hours before a workout; have a light snack ~1 hour before if you’re hungry. Eat every ~2 hours throughout the day.
Motivation tip: Treat motivation like a muscle—discipline, habit, and small daily wins keep you moving.

Workout Example (Sprint Session)

Set	Distance	Target Time	Rest
1	150 m sprint	~33‑35 seconds	30‑45 seconds easy jog/walk
2	150 m sprint	~33‑35 seconds	30‑45 seconds
3	150 m sprint	~33‑35 seconds	30‑45 seconds
4	150 m sprint	~33‑35 seconds	30‑45 seconds
5	150 m sprint	~33‑35 seconds	30‑45 seconds

How to do it:

Warm‑up with light jog and dynamic leg drills.
Run each 150‑m sprint at a hard, but controlled effort (aim for the 33‑second mark).
Keep the rest short—just enough to catch your breath and keep the heart rate up.
Cool‑down with easy jogging and stretching.

Nutrition Snapshot (Pre‑ and Post‑Sprint)

Pre‑workout snack (≈1 hour before): Small energy bar or a handful of nuts/fruit – enough to avoid running on an empty stomach but not so much you feel heavy.
Post‑sprint meal: Balanced plate of rice, teriyaki tofu, cauliflower steak, and tempura cauliflower (or any protein‑carb combo) to refuel after the sprint session.

Closing Note

Give this sprint workout a try today, adjusting the paces to match your current fitness level. Use the Pacing app to customise the intervals to your own pace. Keep building that speed muscle and fuel it right—your marathon self will thank you! 🚀