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 extracted the key workout so you can run it immediately. The full video contains additional context and guidance worth reviewing.
Key Points
- Flora is in her fourth week of a 10-week 10 K protocol (aiming for under 43 minutes) using Runna as a personalized training tool.
- The app generates customized training plans with built-in decisions about interval frequency, dedicated strength sessions, and recovery timing based on your fitness level (beginner through advanced).
- Prioritize effort over precise paces during periods of illness, fatigue, or sleep loss—staying consistent matters more than hitting exact numbers.
- Use a compatible device like a Garmin Fenix or the Runna app itself to handle interval tracking automatically, removing the need to manually count repeats.
- Recovery, sleep, and overall health should come before aggressive mileage accumulation.
Workout Example (Week 4 – 9 km total)
1️⃣ Warm‑up – 1.6 km easy jog 2️⃣ Intervals – 4 repetitions of:
- 1.2 km at 4:25 min/km (10 K target race pace)
- 0.4 km recovery jog at 5:30 min/km (maintain movement; no walking) 3️⃣ Cool‑down – 1 km easy jog
Total distance ≈ 9 km (rises to 2.5 km additional warm‑up and cool‑down if you extend beyond the core intervals). Adjust repeats and distances based on your own pace using the Pacing app.
Practical Tips
- Transfer the workout to your sports watch via Runna for automatic interval cues.
- No watch on hand? Input the session directly within the app.
- Add strength work twice weekly—the app recommends specific days, though you can shuffle them to suit your calendar.
- When dealing with illness or poor sleep, match the effort level rather than targeting exact pace splits.
- Use this interval pattern (1200 m hard + 400 m easy) to develop speed-endurance and acclimate to race-effort intensity.
Closing Note
Test this interval session today, adapt the paces and distances to your fitness level, and record it in the Pacing app for convenient tracking. Stay curious with your training, keep health a priority, and keep pushing toward that sub-43 minute 10 K! 🚀