Flora's VO₂-Max Intervals
Workout - Flora's VO₂-Max Intervals
- 12min @ 7'00''/km
- 12 lots of:
- 1min @ 5'00''/km
- 1min @ 8'00''/km
- 12min @ 8'30''/km
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Intro
Flora Beverley’s MY FIRST TIME SELF-COACHING | Workout split, upcoming races & book review covers practical training principles worth trying. We’ve outlined the core approach so you can test it out yourself. Watch the full video for additional detail and context.
Key Points
- Four running days + two strength days per week with at least one or two rest days spaced in to prevent overuse injuries.
- Tuesday speed work (intervals, Fartlek, hill sprints) builds VO₂‑max and protects against cumulative mileage stress.
- Wednesday easy run (6‑10 km) paired with lower‑body strength (squats, deadlifts, lunges) creates the base for hills and longer distances.
- Saturday long run capped at 90 minutes to three and a half hours (roughly 20‑30 km) to keep the workout in the sweet spot.
- Sunday offers flexibility—rest, hike 10 km on gentle terrain, or run a second shorter segment to condition your legs for back-to-back effort.
- Monday upper‑body focus (light 3 km jog to the gym plus upper‑body strength) prepares you for demanding hill climbs.
Workout Example
Weekly Training Split (km unless noted)
- Monday: Upper-body strength with a 1.5 km jog commute (not included in weekly running totals).
- Tuesday: Speed session—try 12 reps of 1 minute hard followed by 1 minute recovery, or substitute 5‑7 minute tempo blocks.
- Wednesday: Easy 6‑8 km run followed by lower-body strength (squats, deadlifts, lunges).
- Thursday: Relaxed 6‑10 km run at conversational pace.
- Friday: Complete rest day (walking, dog care, and light activity are fine).
- Saturday: Long run of 20‑30 km (90 minutes to three and a half hours) at a sustainable endurance pace.
- Sunday: Choose rest, a 10 km hike on easy terrain, or a shorter run if you’re splitting your long run across two days.
Speed Work Sample: Run 1 minute at hard effort followed by 1 minute recovery, repeated 12 times (or swap in 5‑7 minute intervals instead), targeting a pace noticeably quicker than your marathon goal to build VO₂‑max.
Practical Tips
- Keep your training plan visible—write it on a whiteboard or spreadsheet to stay on track.
- If your schedule’s tight, combine running and strength on the same day, but follow it with a complete rest day to recover.
- Limit long runs to under three and a half hours so you gain the most benefit while reducing injury exposure.
- Incorporate hill repeats and heel-sprint drills to ready yourself for the challenging Croatian course and “Race to the Tower”.
- On rest days, walking and hiking boost your aerobic fitness and build the leg strength for climbing.
Closing Note
Test out this structure and tailor the paces to your training zones using the Pacing app. This framework adapts as your fitness improves. Happy training!