Ben Parkes' Final 20k Long Run

Workout - Ben Parkes' Final 20k Long Run

• 7min 30s @ 6'30''/km
• 20.0km @ 4'25''/km
• 7min 30s @ 7'00''/km

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Intro

Ben Parkes covers Final LONG RUN (bit scared!) before Brooklyn & INSANE Night of the 10k PB’s action! Here’s what you need to run the workout. Watch the full video for the rest.

Key points

• Run 20 km (around 12.4 mi) at 4:20 to 4:30 min/km (around 6:55 to 7:15 min/mi). Upper end of easy, consistent effort.
• The day before the marathon, a 3 to 4 km shake-out run at a conversational pace.
• It’s mental prep for the race. Relax, take in your surroundings, keep intensity off the table.
• Ben previews the Night of the 10k PB event: 25 laps (10 km) around a track, fireworks, plus a racing option for sub-40 min females and sub-33 min males.

Workout example

20 km easy long run:

• Distance: 20 km (around 12.4 mi)
• Pace: 4:20 to 4:30 min/km (6:55 to 7:15 min/mi), conversational.
• Goal: aerobic endurance, marathon pacing, stay loose.

Shake-out run (optional):

• Distance: 3 to 4 km (around 2 to 2.5 mi)
• Pace: conversational and easy (around 5:00 to 5:30 min/km).

Closing note

Run this before your next race. Use the Pacing app to set your easy-run paces.

References

• Final LONG RUN (bit scared!) before Brooklyn & INSANE Night of the 10k PB’s action! EPIC RUNNING! - YouTube (YouTube Video)