Final LONG RUN (bit scared!) before Brooklyn & INSANE Night of the 10k PB's action! EPIC RUNNING! - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of Final LONG RUN (bit scared!) before Brooklyn & INSANE Night of the 10k PB’s action! EPIC RUNNING! from Ben Parkes. 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

The long run is about 20 km (≈ 12.4 mi) done at the high‑end of easy pace: 4:20‑4:30 min/km (roughly 6:55‑7:15 min/mi) – just steady, no intensity.
A shake‑out run is suggested for the day before the marathon: 3‑4 km at a relaxed, conversational pace.
Use the run as a mental rehearsal for the marathon: stay relaxed, enjoy the scenery, and keep the effort easy.
After the run, Ben shares a preview of the Night of the 10‑k PB event, which includes 25 laps (10 km) on a track, fireworks, and a chance to race if you’re a sub‑40 min female or sub‑33 min male.

Workout Example

20 km Easy Long Run

Distance: 20 km (≈12.4 mi)
Pace: 4:20‑4:30 min/km (6:55‑7:15 min/mi) – easy, conversational effort.
Goal: Build endurance, practice marathon‑pace endurance, stay relaxed.

Shake‑out Run (Optional)

Distance: 3‑4 km (≈2‑2.5 mi)
Pace: Conversational, easy pace (around 5:00‑5:30 min/km) – just to stay loose before the marathon.

Closing Note

Give this long run a try before your next big race—adjust the paces to match your own easy‑run speed in the Pacing app, and enjoy the mental and physical benefits. Good luck, and keep moving forward!