How I Ran a 2:25 Marathon in Valencia - Tips, Tricks and What's Next! S1E11 - Ben Parkes

Aug 13, 2025

This is a quick summary of How I Ran a 2:25 Marathon in Valencia - Tips, Tricks and What’s Next! 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

Consistency is king – keep most runs easy (average HR ~142 bpm) to rack up mileage without burning out. Ben logged 2 306 km total, averaging ~4 min/km.
Three core sessions:
1. Uphill repeats – 2.5 km hill repeats on Box Hill, 3× per week at a hard but controlled effort.
2. Up‑tempo runs – steady 5–8 km at just‑below‑threshold pace (≈10 s per km faster than marathon pace). This kind of sustained effort is also a cornerstone of shorter distance training, and you can learn more about how it applies in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
3. Kilometre repeats – 1 km repeats with HR spikes, followed by full recovery. This is a classic method for boosting your VO2 max. For a deeper dive into the science behind these workouts, explore our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Nutrition – whole‑food, plant‑based diet; refuel within 30 min post‑run (protein + carbs). One fasted 10 km run per week.
Recovery – daily leg‑rolls, good sleep, hydration; no gym needed, just kettlebells/dumbbells at home.
Trail & over‑distance runs – weekly long runs on hills (up to 30 km, occasional 50 km) to build strength and mental toughness.
Race strategy – limit warm‑up races to ≤2, none within 4–5 weeks of the target marathon.

Workout example you can try today

Monday: Easy 8 km @ 5:30–5:45 /mi (≈9 min/km)
Wednesday: 2.5 km hill repeat x3 (hard effort, jog down for recovery)
Friday: 5 km up‑tempo @ 5:00 /mi (≈8 min/km)
Saturday: Long run 20 km on mixed terrain, include 2–3 short (1 km) strides at the end
Sunday: Recovery roll + 10 min mobility + optional 3 km easy

All paces are shown in minutes per mile (≈ minutes per kilometre in brackets) – adjust to your own speed using the Pacing app.

Practical tips you can start now

Run most weeks at a low heart‑rate to protect mileage.
Schedule a weekly fasted run to train fat‑burning.
Add a short stride session (4 × 100 m) after a regular run. While strides help with form and leg turnover, more focused speed work is essential for shorter races. You can learn more in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Keep strength work at home – 2 × 10 KB swings, 3 × 10 DB rows per session.
Plan your race calendar early and protect the final taper.

Closing note Give these sessions a go, tweak the paces to fit your current fitness, and track everything in the Pacing app. You’ll be on your way to a faster, more resilient marathon – good luck and enjoy the miles