ZONE 2 ULTRA TRAINING UPDATE | Post-run recovery - Flora Beverley

Aug 13, 2025

This is a quick summary of ZONE 2 ULTRA TRAINING UPDATE | Post‑run recovery 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

Low‑heart‑rate (Zone 2) training is the foundation of her ultra‑marathon base; staying in Zone 2 (heart rate ~150‑160 bpm, well below her Zone 2 max of 161 bpm) builds capacity for later intensity and volume.
Recovery runs at an easy, conversational pace can actually make you feel more rested than skipping the run entirely.
Post‑run nutrition: 3 : 1 carbs‑to‑protein ratio, hydrate with water/electrolytes, and consider a short power‑nap or rest after the run.
Interval addition: once a week, 1 km at 10 K pace followed by 1 km easy jog, repeat for 6 km to keep the aerobic system sharp.

Workout Example

Easy Zone 2 run: 10‑12 km at a conversational pace (heart rate ~150 bpm, below the top of Zone 2).
Recovery combo: 30 min treadmill Zone 2 + 20 min easy climb (still in Zone 2).
Interval session: 1 km @ 10 K pace + 1 km easy jog (recovery) – repeat for a total of 6 km.
Post‑run fuel: within 30 min of finishing, consume carbs and protein in a ~3 : 1 ratio (e.g., toast with peanut butter + protein shake) and hydrate with electrolytes.

Closing Note Give the low‑heart‑rate approach a try, tweak the distances or paces to suit your own fitness, and log the workout in your Pacing app. You’ll feel more recovered and ready for the next training block—happy running!