Flora's 150m Speed Repeats
Workout - Flora's 150m Speed Repeats
- 12min @ 6'00''/km
- 2 lots of:
- 50m @ 3'30''/km
- 5 lots of:
- 150m @ 3'48''/km
- 45s rest
- 10min @ 7'00''/km
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Quick summary
Video: SPRINTS AND NUTRITION | My marathon training update, Flora Beverley.
Flora Beverley’s marathon prep covers two areas: sprint work for leg speed and meal timing around hard efforts. Watch the full video for the complete picture. Here’s what you need to start today.
Key points
- Speed work (Cycle B): short, fast sprints of around 150 m with brief recovery build leg turnover.
- Nutrition timing: eat a full meal roughly 2 hours before training. If you need something closer, keep it light and grab it about an hour out. Space meals about 2 hours apart.
- Motivation: 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 run the session:
- Light jog and dynamic leg drills to warm up.
- Each 150 m sprint should feel hard but controlled, aiming for ~33 seconds.
- Keep recovery short. Just enough breath to talk, not full recovery.
- Easy jog and stretch to finish.
Nutrition snapshot (pre- and post-sprint)
- Pre-workout snack (~1 hour before): an energy bar, handful of nuts, or piece of fruit. Enough so you have something in your stomach without feeling weighed down.
- Post-sprint meal: a protein source (teriyaki tofu works), with carbs and veggies. Rice, cauliflower steak, and tempeh cover recovery.
Closing note
Try this sprint workout at a pace that matches where you are. The Pacing app lets you dial in the intervals to your own speed.
References
- SPRINTS AND NUTRITION | My marathon training update - YouTube (YouTube Video)