Flora's 90s Speed Session

Workout - Flora's 90s Speed Session

• 2.0km @ 6'00''/km
• 10 lots of:
  • 1min 30s @ 4'00''/km
  • 1min rest
• 5min @ 6'30''/km

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Here’s a breakdown of Flora Beverley’s DAY IN THE LIFE | Garden tour & intervals session — a workout that’s definitely worth trying. We’ve pulled out the main takeaways so you can run this today, but do check the full video for complete context.

Key Points:

• Begin with a 2 km easy warm‑up jog before tackling the main set.
• The core effort is 10 × 90 seconds at 5 km race pace (≈4 min/km) with 1 min easy recovery jogs between each repeat, totaling roughly 10 minutes of hard running.
• The workout happens in windy, gusty conditions, which builds mental toughness and teaches you to adapt to unpredictable race‑day weather.
• Recovery nutrition gets attention: eat something within 30 minutes afterward. Flora’s go-to is straightforward — ZENB penne pasta topped with veggie mince, spinach, capers, soy sauce, and vegan cheese.
• You can adapt the repeat length and recovery to match your fitness; what stays constant is the overall structure (warm‑up → intervals → cool‑down).

Workout Example:

1. 2 km easy jog (warm‑up)
2. 10 x {
   • 90 seconds @ 5 km pace (≈4 min/km)
   • 1 min easy jog recovery
   }
3. 5‑minute cool‑down jog

Working in miles instead? 2 km is 1.2 mi, and 5 km pace converts to 3.1 mi (around 6 min/mi).

Closing Note: Set up the intervals in the Pacing app and give it a try. Refuel with that pasta meal when you finish. Adjust the paces and repeats to match your fitness. Have fun, stay strong when the wind picks up, and keep tailoring your sessions as you progress.

References

• DAY IN THE LIFE | Garden tour & intervals session - YouTube (YouTube Video)