SAYING GOODBYE to the SKATEBOARD - MOVING ON - NEW PLANS - COMING BACK STRONGER! - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of SAYING GOODBYE to the SKATEBOARD - MOVING ON - NEW PLANS - COMING BACK STRONGER! 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

After a major injury, Ben is back to running and shares his rehab strategy: start with run‑walk intervals, keep the effort easy (low heart‑rate zone), and gradually increase the running portion.
He’s offering free beginner training plans (5 km, 10 km, half‑marathon, marathon) on his website for new runners.
For those returning after 10+ days off, aim for 1–2 weeks of run‑walks before fully returning to continuous runs.
Monitor your resting heart‑rate and adjust volume if you feel you’re over‑training.
Combine the run‑walks with daily strength work, rolling, and proper nutrition, sleep, and recovery.

Workout Example

Run‑Walk Interval (10‑minute blocks)

Week 1‑2: 9 min walking + 1 min running (repeat for 30‑45 min).
Progression: Move to 5 min walking / 5 min running (as Ben does today).
Keep the effort in a low‑intensity zone (easy conversation pace, HR in Zone 2).
Use a watch or the Pacing app to set your intervals and track heart‑rate.

Closing Note

Give the 5‑minute run‑walk interval a try today, adjust the times to suit your current fitness, and track it in the Pacing app. You’ll be back stronger and ready for those longer runs in no time! 🚀