Flora's 150m Speed Repeats
Workout - Flora's 150m Speed Repeats
- 12min @ 6'00''/km
- 2 lots of:
- 50m @ 3'30''/km
- 5 lots of:
- 150m @ 3'48''/km
- 45s rest
- 10min @ 7'00''/km
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Quick Summary
Video: SPRINTS AND NUTRITION | My marathon training update – Flora Beverley
Flora Beverley’s breakdown of marathon prep covers two key areas: sprint work to build leg speed and how to time your meals around hard efforts. Watch the full video for the complete picture, but here’s what you need to get started today.
Key Points
- Speed work (Cycle B): Short, fast sprints around 150 m with brief recovery periods strengthen leg turnover for marathon readiness.
- Nutrition timing: Eat a full meal roughly 2 hours before training; if you need something closer to the workout, keep it light and grab it about an hour out. Space meals about 2 hours apart throughout the day.
- Motivation tip: Treat motivation like a muscle—discipline, habit, and small daily wins keep you moving.
Workout Example (Sprint Session)
| Set | Distance | Target Time | Rest |
|---|---|---|---|
| 1 | 150 m sprint | ~33‑35 seconds | 30‑45 seconds easy jog/walk |
| 2 | 150 m sprint | ~33‑35 seconds | 30‑45 seconds |
| 3 | 150 m sprint | ~33‑35 seconds | 30‑45 seconds |
| 4 | 150 m sprint | ~33‑35 seconds | 30‑45 seconds |
| 5 | 150 m sprint | ~33‑35 seconds | 30‑45 seconds |
Running the session:
- Start with a light jog and dynamic leg drills to warm up.
- Each 150‑m sprint should feel hard but controlled—aim for that 33‑second pace.
- Keep recovery short. You want just enough breath to talk, not long enough to fully recover.
- Finish with easy jogging and stretching.
Nutrition Snapshot (Pre‑ and Post‑Sprint)
- Pre‑workout snack (≈1 hour before): An energy bar, handful of nuts, or piece of fruit. Enough to have something in your stomach without feeling weighed down.
- Post‑sprint meal: Pair a protein source—teriyaki tofu works great—with carbs and veggies. Rice, cauliflower steak, and tempeh give you what you need to recover.
Closing Note
Test this sprint workout at a pace that matches where you are now. The Pacing app lets you dial in the intervals to your own speed. Build your leg speed the right way and fuel accordingly—your race day performance depends on both.
References
- SPRINTS AND NUTRITION | My marathon training update - YouTube (YouTube Video)