MARATHON TRAINING TO GET YOU A PB! Free £10 SPONSORSHIP! Spring Marathon Club 2020! - Ben Parkes

Aug 13, 2025

Intro: This is a quick summary of MARATHON TRAINING TO GET YOU A PB! 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:

Structure each week around three core runs: a long weekend run, a speed‑or hill‑repeat session, and an easy/recovery run.
Use a solid training plan (free plans are available from race websites) to keep the schedule consistent and adaptable to your life.
Get properly fitted running shoes to avoid injuries and improve efficiency.
Practice fueling with energy gels during long runs; experiment with carrying methods.
Include simple body‑weight strength work (squats, planks, calf raises) on easy‑run or rest days to stay injury‑free.

Workout Example:

Long Run (Weekend) – 12 mi (≈ 19 km) at a comfortable, conversational pace. Adjust distance based on your current mileage.
Speed/Hill Session (Mid‑week) – 5 × 800 m intervals at 5K‑race effort with 400 m easy jog recovery; or 6 × 1 min hill repeats on a moderate incline with easy jog down.
Easy/Recovery Run (2–3 days after long) – 5 mi (≈ 8 km) at an easy, relaxed pace; use this as a “cushion” run.
Strength Work (2× per week) – 2 sets of 10 squats, 30‑second plank, 15 calf raises; can be done after easy runs or on rest days.

Practical Tips:

Move the long run to Sunday if Saturday isn’t feasible; always follow with a rest day.
Practice gel intake during training to know what works for your gut; aim for ~100 kcal per gel, taken every 45–60 min on long runs.
Visit a local running shop for a shoe fitting; comfort matters more than brand.
When you feel a niggle, see a physio early rather than ignoring it.

Closing Note: Try this weekly structure this week, tweak the distances and paces to fit your current fitness, and track it in the Pacing app. You’ll be on your way to a new personal best – and you can always customize the plan to suit your own goals. Happy running!