Flora's Pro Speed Session

Workout - Flora's Pro Speed Session

• 15min @ 6'00''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 8 lots of:
  • 1min 15s @ 3'50''/km
  • 45s rest
• 3min @ 6'00''/km
• 15min @ 4'10''/km
• 12min @ 6'00''/km

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Flora Beverley walks through her ultramarathon preparation and upcoming 10k race strategy in this video. We’ve summarized the key takeaways so you can implement a workout right away, but watch the full video for additional context and detail.

Key Points:

• Following her 40 km mountain race (MCC), Flora moved through a brief recovery window with a couple of easy, short runs before returning to structured training.
• She runs about 55 km per week, which includes one dedicated speed or hill session, regular long runs, and easy-paced recovery days.
• Her coach prescribes several speed session formats: hill repeats (like 6 × 60 s ascents with 2 min walk recoveries, or 5 × 45 s, or 4 × 30 s), tempo intervals (8 × 75 s at race pace with 45 s jog recoveries plus a 15 min tempo effort around 4:10‑4:15 /km), and shorter, quicker work (3 × 6 min at race speed, 90 s rest between efforts).
• Key insight: dial in by effort rather than chasing specific split times; let how your body feels that day guide your intensity.
• Her race calendar includes a 10 km trail race at Westonbirt, a 65 km weekend outing in the Lake District, the London Marathon, and a 125 km 3‑day event in the Scottish Highlands.

Workout Example: Pick one of these speed sessions for your week

1. Hill Repeats – Complete 6 × 60‑second climbs, then walk down for 2 minutes of recovery between each.
2. Tempo Intervals – Start with a 1 mi warm‑up. Then run 8 rounds of 75 seconds at speed, 45 seconds easy jogging, take 3 min easy, and finish with 15 min at tempo pace (~4:10 / km).
3. Quick Intervals – Run 3 × 6 min efforts (around 4:15 / km) with 90 s recovery jogs; repeat this block 2‑3 times for roughly 24 minutes total work.

Adjust these paces as needed using your Pacing app to match where you are right now.

Closing Note: Test these sessions out and modify the paces to fit your current level. Drop them into the Pacing app with your own adjustments and enjoy the work—keep training!

References

• Ultramarathon training and upcoming races | 10k race - YouTube (YouTube Video)