Aerobic Sharpening Intervals

Workout - Aerobic Sharpening Intervals

• 15min @ 6'00''/km
• 3 lots of:
  • 1.0km @ 5'30''/km
  • 1.0km @ 6'00''/km
• 10min @ 6'00''/km

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Flora Beverley’s video covers Zone 2 ultra training and recovery strategies. Here’s what she breaks down so you can apply it right away. The full video has more detail if you want to dig deeper.

Key Points

• Low‑heart‑rate (Zone 2) training forms the base of ultra‑marathon preparation. Her target is 150‑160 bpm, which sits below her personal Zone 2 ceiling of 161 bpm. This slower work builds the aerobic foundation needed for harder workouts and higher volumes down the road.
• Recovery runs at an easy, conversational pace can leave you feeling fresher than taking the day off.
• Post‑run nutrition: aim for a 3:1 carbs-to-protein ratio, refill with water and electrolytes, and give yourself time to rest—a short nap works well too.
• Interval addition: add one weekly interval session—alternate 1 km at 10K pace with 1 km recovery jog, completing 6 km total. This sharpens aerobic capacity alongside the base work.

Workout Example

• Comfortable Zone 2 run: 10–12 km at conversational effort, keeping heart rate around 150 bpm and under the Zone 2 ceiling.
• Mixed recovery session: 30 minutes on the treadmill in Zone 2, followed by 20 minutes on the climb trainer, staying easy throughout.
• Speed-building session: 1 km at 10K effort, then 1 km easy recovery jog, repeat until you’ve covered 6 km.
• Post-workout nutrition: finish with carbs and protein (roughly 3:1) within 30 minutes—toast and peanut butter plus a protein shake works well—and drink water with electrolytes.

Closing Note Test out this low-heart-rate framework, adjust the distances and paces to match where you are now, and track it in your Pacing app. You should find yourself feeling more restored and prepared for the next phase of training. Enjoy.

References

• ZONE 2 ULTRA TRAINING UPDATE | Post-run recovery - YouTube (YouTube Video)