LONDON MARATHON 2023.. final BIG SESSION! How fast can we go in two weeks?!! - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of LONDON MARATHON 2023.. final BIG SESSION! How fast can we go in two weeks?!! from the Ben Parkes YouTube channel. It’s a solid watch — we’ve broken it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Marathon‑pace practice: Ben runs several blocks at his target marathon pace (and a touch faster) to get used to the feel and to offset GPS watch inaccuracies.
Mixed‑interval structure: Alternating marathon‑pace reps with easy jogs keeps the session hard but sustainable. This is a powerful way to build race-specific fitness, and you can learn more about the science behind it in our guide to mastering interval training.
Feel over gadgets: He skips heart‑rate monitoring, relying on how his body feels rather than a device.
Taper mindset: This is his last solid effort before a two‑week taper, so the workout is sharp but not overly long.
GPS tip: Most watches finish a marathon 300‑400 m early, so aim to run a few seconds per kilometre faster than your target race pace.

Workout Example

(All distances are in kilometres; adjust to miles if you prefer.)

5 km easy warm‑up
5 km at marathon pace (≈ 2:35 / km if your goal is 2:40 / km – run a tad faster than your watch suggests)
3 km easy jog
3 km at marathon pace
2 km recovery jog
1 km at marathon pace
3 km repeat (same pace as step 4)
2 km recovery jog
1 km easy followed by 1 km fast finish
Cool‑down as needed.

Feel free to tweak the lengths (e.g., convert to miles) or the pace intensity to match your current fitness level. While this session is tailored for the marathon, its components are valuable for any runner. The sustained 3 km and 5 km efforts build the kind of endurance essential for mastering the 10K, while that fast finish is perfect for developing the closing kick needed to master 5K speed.

Closing Note

Give this session a try this week and notice how the pacing feels – you can easily customise the distances and paces in the Pacing app to suit your own goals. Have fun, stay sharp, and see you at the start line! 🚀