Ben Parkes' Key Marathon Session

Workout - Ben Parkes' Key Marathon Session

• 12min @ 5'45''/km
• 6 lots of:
  • 1.0km @ 3'17''/km
  • 2min rest
• 6 lots of:
  • 200m @ 2'30''/km
  • 2min 30s rest
• 12min @ 6'00''/km

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Ben Parkes’ video “4 WEEKS TO GO marathon session! Full month training summary and our 2023 race plans!” lays out a month-long preparation worth studying. Here’s the core workout structure and pacing strategy.

Key points

• Weekly volume climbs from 100 km to 140 km, mixing easy runs, long runs, and quality speed work.
• The signature interval session starts with a 5 km warm-up, followed by 6 × 1 km at about 3:15-3:20 min/km with 2-minute jog recovery, then 6 × 200 m fast repeats with 2:30 min recoveries, and a short cool-down.
• Long runs sampled: a 20-mile (about 32 km) run at ~4:28 min/km, a 35 km run at ~4:26 min/km, and a “Box Hill” threshold session on 20 km total with 500 m repeats.
• London Marathon target: BQ (under 3:30 h) with effort paces around 3:15-3:20 min/km for 10 km work and 3:30 min/km for half-marathon efforts.
• Keep recoveries short (90-120 s) between repeats to maintain elevated heart rate, and add a few easy minutes at the end to clear lactate.

Workout example

5 km easy warm-up (easy-pace, ~5:30-6:00 min/km)

6 × 1 km @ 3:15-3:20 min/km
   → 2 min jog recovery between each 1 km

6 × 200 m @ 2:30 min/km (or fast 200-m effort)
   → 2:30 min jog recovery between each 200 m

5 km cool-down (easy pace)

Adjust the target paces to your current ability using the Pacing app.

Closing note

Run this session and scale the intervals to match where you are right now.

References

• 4 WEEKS TO GO marathon session! Full month training summary and our 2023 race plans! - YouTube (YouTube Video)