BIRTHDAY LONG RUN IN LANZAROTE *holiday vlog 2/2* - Ben Is Running

This is a quick summary of BIRTHLONG LONG RUN IN LANZAROTE holiday vlog 2/2 from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Use the island’s strong coastal wind as a natural resistance tool: run out against a head‑wind and enjoy a tail‑wind on the return.
• Keep a steady easy‑pace long run (12 km at ~4:57 min/km) to build endurance without over‑reaching.
• Include a “banked” interval session: 10 min at 3:45 min/km (slightly slower than half‑marathon pace) followed by 10 min at 3:00 min/km (5 k pace) for a 20‑minute block.
• Post‑run recovery: apply CBD/anti‑inflammatory balm and alternate with a freeze‑roll for shin‑splint‑type soreness.

Workout Example

• Wind‑Resistance Run: 6 km out along the north‑facing coast (head‑wind) at an easy pace, then turn around and run 6 km back with a tail‑wind. Treat the out‑leg as a resistance effort; the return feels easier, giving a natural “fartlek” with wind.
• 12 km Easy Run: Keep a steady pace of ~4:57 min/km (about 59 minutes total). Use this as a recovery or easy‑day run.
• 10‑Minute Banked Interval (optional if you have a treadmill): 10 min at 3:45 min/km, then 10 min at 3:00 min/km. Repeat once for a 20‑minute block. Adjust paces to match your own half‑marathon and 5 k target paces.

Closing Note Give these wind‑focused and easy‑pace workouts a try on your next run, and feel free to tweak the distances and paces in the Pacing app to match your own fitness level. Enjoy the run and keep inspiring!

References

• BIRTHDAY LONG RUN IN LANZAROTE holiday vlog 2/2 - YouTube (YouTube Video)

Workout - Lanzarote Banked Intervals

• 10min @ 8'00''/km
• 10min @ 6'00''/km
• 10min @ 5'00''/km
• 10min @ 9'30''/km

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