Ben Parkes' Pro Marathon 10x1k

Workout - Ben Parkes' Pro Marathon 10x1k

• 10min @ 5'00''/km
• 10 lots of:
  • 1.0km @ 3'30''/km
  • 2min rest
• 10min @ 5'00''/km

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Intro

Ben Parkes’ Sub 240 HARD Marathon Long Run Session! & HUGE UTBT race announcement! has a challenging workout worth a look. Here are the essentials so you can try it right away. Watch the full video for context.

Key points

• Warm-up: 2 km easy jog, then 4.5-5 km at 3:30-3:40 min/km (tempo between 10K and half-marathon intensity).
• Main set: 10 x 1 km repeats with 2 minutes of walking recovery between.
• Hold a consistent effort, not all-out. Aim for a steady 3:30-3:40 min/km on each km.
• Wear heavier shoes for this session and save the lighter race shoes for later.
• This builds endurance and power for long-distance racing (UTMB and a La Palma marathon).

Workout example

Warm-up: 2 km easy jog

Main set (10 x 1 km):
  - Run 1 km at ~3:30-3:40 min/km
  - 2-minute walk recovery
  Repeat 10 times

Cool-down: 5-10 km easy jog

Adjust pace in the Pacing app to your fitness.

Closing note

Try this on your next long-run day. Tailor paces to your plan in the Pacing app.

References

• Sub 240 HARD Marathon Long Run Session! & HUGE UTMB race announcement! - YouTube (YouTube Video)