Flora's 10K Race Pace Intervals
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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Intro
Flora Beverley’s WHAT I’M TRAINING FOR NOW | Can an app replace a coach? is worth your time. We’ve pulled the key workout so you can run it now. Watch the full video for context.
Key points
- Flora is in week 4 of a 10-week 10K protocol (aiming for under 43 minutes) using Runna as a personalized training tool.
- The app builds plans with interval frequency, strength sessions, and recovery timing based on your fitness level (beginner to advanced).
- Match effort, not paces, during illness, fatigue, or sleep loss. Consistency beats hitting exact numbers.
- A device like a Garmin Fenix or the Runna app handles interval tracking automatically, so you don’t have to count.
- Recovery, sleep, and health come before aggressive mileage.
Workout example (week 4, 9 km total)
- Warm-up: 1.6 km easy jog.
- Intervals: 4 reps of:
- 1.2 km at 4:25 min/km (10K target race pace)
- 0.4 km recovery jog at 5:30 min/km (keep moving, no walking)
- Cool-down: 1 km easy jog.
Total: about 9 km (more if you extend warm-up and cool-down). Adjust reps and distances in the Pacing app.
Practical tips
- Send the workout to your sports watch via Runna for automatic interval cues.
- No watch? Input the session in the app directly.
- Add strength work twice a week. The app recommends days, but you can shuffle.
- During illness or poor sleep, match effort, not splits.
- Use this 1200 m hard / 400 m easy pattern for speed-endurance.
Closing note
Try this interval session today, adapt paces and distances in the Pacing app, and log it.