Ben Parkes' K-Reps & Fast Finish

Workout - Ben Parkes' K-Reps & Fast Finish

• 12min @ 5'45''/km
• 4 lots of:
  • 5min @ 5'00''/km
  • 3min 30s rest
• 3 lots of:
  • 200m @ 4'30''/km
  • 1min rest
• 12min @ 6'00''/km

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Ben Parkes walks through “LONDON MARATHON SESSION and FIRST RUN IN NEW BALANCE RC Elite 2.. doubly SURPRISED! S8E1”. The full video is worth a watch for the nuances. Here’s what you need to run this session yourself.

Key points:

• Start with 6 km of easy running, then move into k-reps: 5-minute intervals at 3:10-3:15 min/km that match your current 5K/10K fitness.
• Between each interval, 600 m of steady recovery jogging gives you a break before the next push.
• Finish with three 200 m repeats at around 2:45-2:50 min/km, aiming for roughly 3-minute-per-km effort on the short bursts.
• The whole session was in the new New Balance RC Elite 2 shoes. They performed well: light, responsive, and comfortable steady or fast.

Workout example:

1. Warm-up: 6 km at an easy pace (around 5:00 min/km).
2. K-reps (4-5 reps):
   • 5 min at 3:10-3:15 min/km.
   • Jog 600 m (about 1 min) to recover.
   • Repeat.
3. 200 m fast repeats (3x):
   • 200 m at about 2:45 min/km.
   • Easy jog back to the start for full recovery.
4. Cool-down: easy jog back to the park.

Closing note: try this combination of steady k-reps and short 200 m efforts in your next park session. Use the Pacing app to dial in your intervals to current fitness.

References

• LONDON MARATHON SESSION and FIRST RUN IN NEW BALANCE RC Elite 2.. doubly SURPRISED! S8E1 - YouTube (YouTube Video)