Flora's 16km Hot-Spot Long Run

Workout - Flora's 16km Hot-Spot Long Run

• 3.5km @ 5'45''/km
• 2.0km @ 4'15''/km
• 10.5km @ 5'45''/km

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Intro: Flora Beverley’s “16km Long Run Workout | 3 weeks to go!” is worth your time. We’ve pulled out the key takeaways so you can put this into practice right away. Watch the full video to dig into every detail.

Key Points:

• This 16 km run (roughly 10 miles) builds endurance through sustained, conversational Zone 2 pacing on most of the route.
• A 2 km segment at race tempo (~4:15/km) interrupts the aerobic work, teaching your legs to maintain speed when fatigue sets in.
• The structure: 3.5 km easy warm-up, the race-pace block, then 10.5 km of easy running back home.
• Flora ditches the pack entirely and uses race-day fueling—a caffeine gel hits around the 30-minute mark, no water bottle in hand to keep things light.
• Zone 2 gets the bulk of the effort; the hot-spot pushes into Zones 4–5.

Workout Example:

1. Warm‑up: 3.5 km easy (Zone 2, conversational).
2. Hot‑spot: 2 km at target half‑marathon pace (~4:15 / km) – aim for a steady effort, no walking breaks.
3. Cool‑down: 10.5 km easy back to the start (stay in Zone 2).
4. Total: 16 km (≈10 mi).
5. Fueling tip: Take a caffeine‑gel at the 30‑minute mark; run without a pack to keep weight low.

Closing Note: Take this 16 km run for a spin, adjusting paces to fit your half-marathon goal using the Pacing app. Keep it enjoyable, stay sharp out there, and tweak the hot-spot length or intensity to match what your training calls for. Enjoy the miles!

References

• 16km Long Run Workout | 3 weeks to go! - YouTube (YouTube Video)