Ben Parkes' Mixed-Pace 32k Long Run
Workout - Ben Parkes' Mixed-Pace 32k Long Run
- 3.0km @ 6'00''/km
- 2 lots of:
- 5.0km @ 5'10''/km
- 8.0km @ 6'00''/km
- 3.0km @ 7'00''/km
to import the workout after you install it.
Ben Parkes’ vlog Goodwood 5k RACE.. what really happened (not my fault!) plus 20 mile long run and mini RANT! covers plenty of race-day issues. To prepare for your next race, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Here we focus on his long run, something you can apply next weekend. Watch the full video for the rest.
Key points:
- Don’t run the same pace for the whole long run. Mix easy with marathon-pace blocks to hit multiple energy systems. For more, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Ben’s 20‑mile (around 32 km) session opens with a 3 km easy jog, then 5 km at true marathon pace (around 3:45 min/km), easy running to the 16 km point, then easy 16 km back to the start.
- Strava’s race segments are a quick way to check course distance and catch inaccurate race markers.
- When grip is iffy, don’t lock into one pace. Shifting effort keeps body and mind engaged.
Workout example:
20‑mile (around 32 km) long run
1. 3 km easy jog, warm‑up
2. 5 km at marathon pace (around 3:45 min/km)
3. Easy run to the 16 km mark
4. Turn around at 16 km and jog back (16 km easy)
Total: around 32 km, overall average around 4:02 min/km with one marathon‑pace block.Adjust distances and paces to your fitness. Mixing intensities works across all distances. For shorter races, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Closing note: Head to the Worth Way and run this variable-pace session whenever you’re ready. The Pacing app lets you set splits to your current fitness.
References
- Goodwood 5k RACE.. what really happened (not my fault!) plus 20 mile long run and mini RANT! - YouTube (YouTube Video)