Ben Parkes' Marathon Speed Session
Workout - Ben Parkes' Marathon Speed Session
- 15min @ 6'00''/km
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 4.0km @ 6'00''/km
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 1.0km @ 3'15''/km
- 2min rest
- 4.0km @ 6'00''/km
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Intro
Here’s a breakdown of Ben Parkes’ “Nike ZoomX Streakfly First Review - BIG Marathon Session!” Worth a watch. Try the workout today; the full video has the rest.
Key points
- About 200 g, neutral road shoe with ZoomX foam and a shank that gives spring-loaded transitions. Road-legal for racing, but the 32 mm stack rules it out for track use.
- Ben does a 5-10K speed workout targeting 3:15-3:20 min/km (about 5:10-5:15 min/mile), good for marathon sharpening.
- The structure is k-reps (1 km repeats) with short walking breaks, plus easy running between blocks.
Workout example
6 km easy warm-up
4 × 1 km at ~3:15-3:20 min/km (2-min walk recovery)
4 km easy jog (keep legs loose)
4 × 1 km at ~3:15-3:20 min/km (2-min walk recovery)
4 km easy jog (cool-down)New to this pace? Start at 3:30-3:35 min/km and build.
Practical tips
- Use a watch or the Pacing app to set 1 km splits with 2-minute walking recoveries.
- Keep cadence quick (roughly 180-190 spm) and ground contact short to use the shoe’s spring.
- If the shoe feels loose, test a half size down. A snug fit keeps the ankle locked in.
- Walk briskly during recovery, but stick to 2 minutes.
Closing note Try this 1 km repeat workout in the Streakfly on your next speed session. Adjust paces in the Pacing app to your fitness.