BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT! - Ben Parkes

Aug 13, 2025

Quick Summary of “BEST EVER SESSION FOR 10K!! this SURPRISED ME. plus race ANNOUNCEMENT!” from Ben Parkes

This is a concise recap of Ben’s video – watch the full thing for the full context and his race day excitement.

Key Points

Warm‑up: 2 km easy jog + a few strides to get the legs moving in the cold London morning.
Main set: 5 × 1 km at target 10K race effort (around 3:04–3:07 min/km, which translates to a 5 km pace of ~15:30‑15:45 min). Recovery is 1 km easy jog, staying relaxed and letting the heart rate drop.
Finisher: 5 × 200 m fast repeats (just under 30 sec each) to sharpen leg speed.
Shoes: Ben uses his fast Nike AlphaFly shoes to get used to race‑day feel.
Training philosophy: hard quality sessions like this, plus plenty of zone‑2 mileage (≈110‑120 km per week) and progressive long runs that finish strong.

Workout Example (Copy‑Paste into Your Pacing App)

Warm‑up: 2 km easy + 4‑6 strides (20‑30 s each)

Main Set:
  1. 1 km @ ~3:04‑3:07 min/km
  2. 1 km easy jog (recovery)
  3. Repeat 5 times total

Finisher:
  5 × 200 m @ <30 s, 200 m easy jog between each

Cool‑down: 1‑2 km easy jog

Adjust the paces to match your current fitness – the goal is to run the 1 km intervals at the effort you expect for a 10 km race.

Practical Tips

Keep recovery jogs truly easy; focus on breathing and dropping heart rate.
Use the same shoes you’ll race in to get comfortable with the feel.
Record each interval in the Pacing app so you can compare splits and see improvement.
Pair hard sessions with consistent zone‑2 mileage and progressive long runs to build endurance.

Closing Note

Give this 5×1 km session a try this week, tweak the paces to suit you, and log it in the Pacing app. You’ll feel the speed boost for your next 10 K race – good luck and enjoy the run!