WHAT I'M TRAINING FOR NOW | Can an app replace a coach? - Flora Beverley

Intro

This is a quick summary of WHAT I’M TRAINING FOR NOW | Can an app replace a coach? 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

• Flora is in week 4 of a 10‑week 10 K time‑trial program (target < 43 min) using the Runna app as a “coach in your pocket”.
• The app creates personalized plans (frequency of intervals, strength days, recovery) based on your current level (beginner‑advanced).
• Focus on effort level over exact paces when you’re ill, tired, or lacking sleep – the goal is to stay moving, not to hit exact numbers.
• Use a watch (Garmin Fenix) or the Runna app to auto‑track intervals so you don’t have to count reps.
• Prioritise recovery, sleep, and health before forcing mileage.

Workout Example (Week 4 – 9 km total)

1️⃣ Warm‑up – 1.6 km easy jog 2️⃣ Intervals – repeat 4 times:

• 1.2 km at 4:25 min/km (target 10 K pace)
• 0.4 km jog recovery at 5:30 min/km (keep moving, don’t walk) 3️⃣ Cool‑down – 1 km easy jog

Total distance ≈ 9 km (including 2.5 km warm‑up/cool‑down if you add extra mileage). Adjust the repeats or distances to fit your own pace using the Pacing app.

Practical Tips

• Sync the workout to your watch via the Runna app so you get beeps for each interval.
• If you don’t have a watch, record the session directly in the app.
• Include strength training twice a week (the app suggests days, but you can adapt to your schedule).
• When ill or sleep‑deprived, aim for the same effort rather than exact paces.
• Use the interval format (1200 m fast + 400 m jog) to build speed‑endurance and practice race‑pace effort.

Closing Note

Give this interval workout a try today, tweak the distances or paces to match your own fitness, and log it in the Pacing app for easy tracking. Keep experimenting, stay healthy, and keep chasing that sub‑43 min 10 K! 🚀

References

• WHAT I’M TRAINING FOR NOW | Can an app replace a coach? - YouTube (YouTube Video)

Workout - Flora's 10K Race Pace Intervals

• 1.6km @ 5'30''/km
• 4 lots of:
  • 1.2km @ 4'25''/km
  • 400m @ 5'30''/km
• 1.0km @ 5'30''/km

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