Flora's Speed & Breath Repeats
Workout - Flora's Speed & Breath Repeats
- 10min @ 6'00''/km
- 3 lots of:
- 5min @ 4'00''/km
- 2min 30s rest
- 10min @ 6'00''/km
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Intro: Want to try a MARATHON TRAINING DAY IN THE LIFE session from Flora Beverley? The full video is packed with detail, but here’s the essence so you can start today.
Key Points:
- Flora builds speed with short bursts—3 × 5‑minute repeats that strengthen your legs while cutting down on those grinding long, easy miles that can lead to injury.
- Forget the watch: pace yourself by breathing rhythm instead. Stay with nasal‑only breathing during recovery windows to build CO₂ tolerance and oxygen efficiency.
- The fast repeats hit roughly 4 min/km (≈6:24 min/mi).
- Tried-and-tested strategies: a hit of caffeine for performance lift, nasal breathing to anchor your recovery, and pumping film soundtracks during the hard efforts.
- Trail-shoe maintenance: dry them out, brush off the mud, and if a wash is needed, use a pillowcase on a 30 °C cycle; skip washing waterproof shoes since it strips the protective layer.
Workout Example:
Warm‑up: 5‑10 min easy jog
Main set – 3 × 5‑minute fast intervals
• Run ~5 minutes at ~4 min/km (≈6:24 min/mi) effort
• Between each interval, lock into **nasal‑only breathing** until your heart rate settles—that's your recovery window (≈2‑3 min easy jog or walk).
• Repeat 3 times (total ~15 min fast work)
Cool‑down: 5‑10 min easy jog / walkAdjust the interval length or pace to fit your current level—what matters is the fast run paired with nasal-breathing recovery sequence.
Closing Note: Test this workout this week and dial in the paces through your Pacing app. You’ll gain speed, sharpen your breathing mechanics, and keep your body strong for marathon blocks. Get after it! 🚀