HOW TO RUN A FASTER MARATHON - Training Tips for Running a PB/PR! - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of HOW TO RUN A FASTER MARATHON - Training Tips for Running a PB/PR! 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

15‑week training block (18 weeks for beginners) with recovery weeks, high‑ mileage weeks and a taper.
Mileage targets: sub‑5 h ≈ 3–4 runs/week (≈ 30 mi peak); sub‑4 h ≈ 3–4 runs/week (≈ 40 mi peak); sub‑3 h ≈ 5–6 runs/week (≈ 64 mi peak, > 100 km).
Long‑run varieties: fast‑finish (14 mi easy + 5 mi at goal pace), marathon‑pace blocks (e.g., 30 km with three 5 km goal‑pace segments), or pure easy‑pace distance.
Speed sessions: progression run (10 km: 3 km easy, 3 km marathon pace, 2 km tempo, 2 km cool‑down) and interval work (6 × 3 min at 5‑10 k pace with 2 min jog, or 3 × 8 min at tempo pace).
Strides: 20‑second fast runs (~90 % effort) – 3‑4 reps for beginners, up to 6‑7 for experienced runners.
Easy‑run paces: sub‑5 h ≈ 1:14–1:25 / mi, sub‑4 h ≈ 10–11 / mi, sub‑3 h ≈ 7:50–8:40 / mi.
Fueling: ~30 g carbs every 35–45 min; practice during long runs, use gels or easy‑to‑digest carbs, and drink “little and often” at aid stations.
Race‑day prep: train at your target start‑time, rehearse breakfast (e.g., two bagels with peanut butter), break‑in race shoes early, and use lap‑pace alerts on your watch.
Strength & recovery: 1 day/week basic body‑weight routine (squats, lunges, planks, bridges) and prioritize sleep and post‑run protein‑carb shakes (3:1 ratio).

Workout Example

Progression Long Run (10 km)

3 km easy (conversational pace)
3 km at your marathon goal pace
2 km at tempo pace (≈ 10‑second faster than goal)
2 km cool‑down easy

Speed Interval Session

6 × 3 min at 5‑10 k race pace
2 min easy jog or walk between reps

Fast‑Finish Long Run (20 mi total)

14 mi easy
5 mi at goal marathon pace
1 mi easy cool‑down

Closing Note

Give these sessions a go, tweak the paces to match your own Pacing‑app settings, and watch your marathon speed improve. Have fun training and feel free to customize the workouts for your personal goals—your next PR is waiting!