Lanzarote Banked Intervals

Aug 13, 2025

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A breakdown of “BIRTHDAY LONG RUN IN LANZAROTE (holiday vlog 2/2)” from Ben Is Running. Here are the takeaways so you can run the session today.

Key points:

Use the island’s coastal winds for resistance: head out into the headwind, then ride it home.
Long run at easy pace (12 km at around 4:57 min/km) for aerobic fitness without pushing.
Add a “banked” speed session: 10 minutes at 3:45 min/km (just below half-marathon pace) plus 10 minutes at 3:00 min/km (5k pace) in a continuous 20-minute block.
After: CBD or anti-inflammatory balm, then a freeze-roll for shin-splint discomfort.

Workout:

Wind-resistance run: 6 km north along the coast into the headwind at easy pace. Turn around and run the same 6 km back. Outbound is the resistance session; the return feels lighter, like a wind-powered tempo.
12 km easy run: around 4:57 min/km (around 59 minutes for the distance). Good as a recovery or maintenance run.
10-minute banked interval (works on a treadmill): 10 minutes at 3:45 min/km, then 10 minutes at 3:00 min/km. Run the cycle again for 20 minutes of work. Scale to your own half-marathon and 5k targets.

Closing note: try these wind-powered and easy-paced runs. Adjust distances and speeds in the Pacing app to your fitness.

References