Flora's Pro Speed Session

Workout - Flora's Pro Speed Session

• 15min @ 6'00''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 8 lots of:
  • 1min 15s @ 3'50''/km
  • 45s rest
• 3min @ 6'00''/km
• 15min @ 4'10''/km
• 12min @ 6'00''/km

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Flora Beverley walks through her ultramarathon prep and upcoming 10K race strategy. We’ve summarized the key takeaways so you can use a workout right away. Watch the full video for more context.

Key points:

• After her 40 km mountain race (MCC), Flora took a brief recovery window with a couple of easy, short runs before returning to structured training.
• She runs about 55 km per week: one dedicated speed or hill session, regular long runs, and easy recovery days.
• Her coach prescribes several speed formats: hill repeats (6 x 60 s ascents with 2 min walk recoveries, or 5 x 45 s, or 4 x 30 s), tempo intervals (8 x 75 s at race pace with 45 s jog recoveries plus a 15 min tempo effort around 4:10-4:15/km), and shorter, quicker work (3 x 6 min at race speed, 90 s rest).
• Key insight: dial by effort, not specific split times. Let how you feel that day guide intensity.
• Her race calendar: a 10 km trail race at Westonbirt, a 65 km weekend in the Lake District, the London Marathon, and a 125 km 3-day event in the Scottish Highlands.

Workout example: Pick one of these speed sessions for your week.

1. Hill repeats: 6 x 60-second climbs, walk down for 2 minutes recovery between each.
2. Tempo intervals: 1 mi warm-up. Then 8 rounds of 75 seconds at speed, 45 seconds easy. Take 3 min easy, then finish with 15 min at tempo pace (about 4:10/km).
3. Quick intervals: 3 x 6 min efforts (around 4:15/km) with 90 s recovery jogs. Repeat the block 2-3 times for roughly 24 minutes of total work.

Adjust paces in the Pacing app to match your fitness.

Closing note: Try these sessions and modify the paces to your level. Drop them into the Pacing app with your own adjustments.

References

• Ultramarathon training and upcoming races | 10k race - YouTube (YouTube Video)