Workout - Speed Endurance 5-Min Repeats

• 2.5km @ 6'00''/km
• 6 lots of:
  • 5min @ 4'15''/km
  • 2min rest
• 2.0km @ 6'15''/km

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Intro

Flora Beverley’s recent video on upcoming races and training plans is worth watching — and we’ve got a breakdown here so you can run this workout whenever you’re ready. For the full context, check out the original video.

Key Points

• Flora completed an 8-week program targeting a sub-20 5K. She matched her personal best plus 1 minute, but came up just 16 seconds short of breaking through. What held her back? Speed endurance — her pace dropped noticeably around the 2.7 km mark.
• To address this, she’s shifting her training toward longer, endurance‑oriented runs. This approach works whether she targets another 5K, steps up to 10K, or attempts a half-marathon.
• The workout: 6 intervals of 5 minutes at 4:15 min/km, separated by 2 minute easy jogs. Add warm-up and cool-down and you’re looking at roughly 14 km total.
• On execution: A lap-function watch or running app helps track intervals. Keep things flexible for your own paces. The fitness gains stick around even if races get postponed or cancelled.
• What’s next: London Landmarks Half-Marathon in August, a mysterious 200-plus km endurance event (cycling and hiking) in October, and the Tribe Run for Love — a 280 km multi-day trail event in May.

Workout Example

Speed‑Endurance Interval Session

• Warm‑up: 2.6 km of easy running on an uphill loop to elevate heart rate.
• Main set: 6 reps of 5 minutes at 4:15 min/km.
• Recovery: 2 minutes of easy jogging between each repeat.
• Cool‑down: An easy jog home (~2 km) plus a light recovery run the following day.
• Total distance: ~14 km (warm-up, intervals, cool-down included).

Making it your own: Adjust interval duration or tempo to match your current fitness level. If 4:15 min/km feels too fast, try 4:45 and build up from there. The Pacing app can lock in your target pace and track each interval for you.

Closing Note

Pick a week to try this speed-endurance session and dial in the paces for your own training. You’ll be building the staying power these races demand. Customize the workout in the Pacing app and get after it. 🚀

References

• NOW WHAT? Upcoming races | My training program - YouTube (YouTube Video)