Flora's 30k Ultra Prep

Workout - Flora's 30k Ultra Prep

• 10min @ 6'45''/km
• 10.0km @ 6'00''/km
• 2min 30s rest
• 10.0km @ 6'00''/km
• 2min 30s rest
• 10.0km @ 5'50''/km
• 8min @ 8'00''/km

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Intro

Flora Beverley’s 30K LONG RUN | What I ate | 100k training video is worth watching in full, but here’s what you need to execute this workout. She breaks down her fueling strategy and pacing approach for serious ultra-distance prep.

Key Points

• The flat river-park loop (out to Keynsham and back) is ideal for practicing negative-split strategies.
• Divide the 30 km into three 10 km blocks with stops for food and water, maintaining steady energy across the distance.
• Target around 6 min/km (10 min/mile), but let feel guide you—stick to the general pace window rather than rigid clock-watching.
• Refuel at each 10 km checkpoint with Tailwind, water, and portable carbs like freeze-dried flapjacks or Bakewell slice.
• Watch your heart rate; when it climbs into the mid-170s bpm, take a walk break or grab water.
• Treat this as a long-run benchmark for 100k training—you don’t need to exceed 30 km in training to build genuine confidence for the distance.

Workout Example

30 km long run (≈3 h total)
- Warm‑up: 5 min easy jog
- Block 1: 10 km @ ~6 min/km, stop for a quick bite (flapjack) & sip Tailwind
- Block 2: 10 km @ similar pace, brief 1‑2 min walk if heart‑rate climbs high
- Block 3: Final 10 km, aim to finish slightly faster (negative split) or maintain pace
- Cool‑down: 5‑10 min easy jog + stretch

Adjust the distance and pace based on where you are in your training block—this three-block structure with nutrition stops works well across any ultra phase.

Closing Note

Try this 30 km run this week, using the Pacing app to dial in your splits based on your own effort thresholds. You’ll gain endurance, nail down your fueling rhythm on long distances, and head into those 100k blocks with real confidence.

References

• 30K LONG RUN | What I ate | 100k training - YouTube (YouTube Video)