FIRST BIG SESSION BACK - DRILLS and RUNNING IN THE HEAT TIPS! - Ben Parkes

Intro: This is a quick summary of FIRST BIG SESSION BACK - DRILLS and RUNNING IN THE HEAT TIPS! 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:

• Warm‑up includes 800 m easy jog, gate‑open/close, leg swings, high‑knees, butt‑kicks, and Carioca drills to mobilise hips and legs.
• Main set is a Moose Fartlek: 1 km at your current 10 k race pace (≈ 3:45 / km) followed by a 60‑second easy walk recovery. Repeat 4–5 times.
• In hot conditions (≈ 33 °C) drop the pace to a comfortable 10 k effort and keep effort around 90 % of max.
• Practical heat tips: hydrate with electrolytes 1–2 hrs before, drink to thirst, run early or on shaded routes, wear breathable, slightly baggy clothing, sun‑protective hat, and consider a handheld water pack.

Workout Example:

1. Warm‑up (≈ 10 min) – 800 m easy jog, then 2 × 30 s each of gate open/close, leg swings, high‑knees, butt‑kicks, Carioca.
2. Moose Fartlek – 1 km @ 10 k pace (≈ 3:45 / km) → 60 s walk recovery. × 4 or 5.
3. Cool‑down – easy jog or walk for 5 min.

Closing Note: Give it a go, tweak the paces to match your own training using the Pacing app, and enjoy a stronger, heat‑ready you! 🚀

References

• FIRST BIG SESSION BACK - DRILLS and RUNNING IN THE HEAT TIPS! - YouTube (YouTube Video)

Workout - Ben Parkes' Moose Fartlek

• 12min @ 7'00''/km
• 5 lots of:
  • 1.0km @ 5'30''/km
  • 1min rest
• 7min @ 8'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ben-parkes-moose-fartlek-174a2f7e

Don’t have the app? Copy the reference above,
to import the workout after you install it.